CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
Tabata – 20 seconds on – 10 seconds to move to the next movement.
Bottom half burpee
Mountain climbers
Jump Squats
Half moons
alternating foot taps on the ball.
9/11 Tribute Wod (Time)
2001 Meter Row/Run (1.25 Miles)
11 Box Jumps (30/24)
11 Thrusters (125#/85#)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (175#/120#)
11 HSPU’s
11 Kettlebell Swings (53#/35#)
11 Toes to Bar
11 Deadlifts (170#/120#)
11 Push Jerks (110#/75#)
2001 Meter Row/Run (1.25 Miles)