CrossFit Praus – CrossFit
Warm-up (No Measure)
12 Minutes of:
10 Pass Throughs
100 Ft. Overhead single arm Kettlebell carry (50 Ft. Right, 50 Ft. left)
50 Ft. high knees
10 seated dumbell presses (5 each side)
10 single arm snatch high pulls
10 Hollow Rock lift holds (one full breath)
Kettlebell Snatch (30 – 1 armed snatches (53/35) each arm)
Metcon (Time)
WOD:
21 – 15 – 9
OHS (135/95)
T2B
Cash Out
3 x 10 Unbroken Wall balls (30/20)
* Goal is to do a heavy wall ball, if you on standard use a 6 – this time use a 10, ect…