CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
5 inchworms
10 calories on rower
5 broad jumps
10 tap swings
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 10 solid complexes at a challenging weight for today.
Metcon (Time)
4 Rounds:
200 M row
12 T2B
12 1-arm dumbell hang power clean and jerk (50/35)
(6 each arm, does not have to alternate each rep)
Cap 12
Make sure to scale according to time cap.