CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Rounds
10 Tap Swings
10 Front Squats
8 Strict Presses
6 Thrusters
Strength
In Any Combo/Rep Scheme
30 Strict HSPU
50 Strict or Weighted Pull-ups
Metcon (Time)
15 Thrusters 95/65
45 DU’s
12 Thrusters
36 DU’s
9 Thrusters
27 DU’s
6 Thrusters
18 DU’s
3 Thrusters
9 DU’s
CAP: 12min
Extra Work
3×10 Bird Dog DB Rows
3×10 Weighted Hollow Rocks