CrossFit Praus – CrossFit
Warm-up (No Measure)
10 Air Squats with a 3 second pause
10 Spiderman Lunges
Box Squats (5 x 2 @ 85-95%)
We will be back squatting to a box that is below parallel. Partner with someone so you have a spotter, no bailing!!
If you are unable to hit these percentages, make sure you are using a challenging weight for two reps for today.
Metcon (AMRAP – Reps)
00:00 – 2:00
Max Reps of Front Squats (135/95)
2:01 – 3:59
4:00 – 10:00
6 Power Cleans (135/95)
Add reps from front squat portion to the total number of reps from the AMRAP to have one total number of reps.
1000 M row