CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Minutes:
Run 200
(All movements with red or blue band)
8 Banded Front Squats
8 Banded Shoulder Presses
8 Banded Thrusters
8 Banded High Pulls
8 Good Mornings
Power Clean + Front Squat
Working up in weight, find a heavy for today E2MOM for 30 minutes
Metcon (Time)
For time:
60 Dumbbell Hang Power Clean & Jerks (50/35)
30 One Arm Alternating Dumbbell Snatches
With a partner accumulate 60 DB hang power clean & jerks – only one partner is working at a time. Then immediately do 30 synchronized one arm alternating dumbbell snatches with your partner. Time logged is total time. Pick your load.
CAP 10 Minutes