1/29/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

5 minutes of rig mobility –

Pick your pain.

Warm Up – 3 rounds

10 Samson Lunges

10 Empty Barbell Good Mornings

10 Pass Throughs

Push Press

70% of one rep Max

5 x 3

Open Wod 15.1 & 15.1A (AMRAP – Reps)

Complete as many rounds and reps as possible in 9 minutes of:

15 Toe-to-Bar

10 Deadlifts (115/75 lb)

5 snatches (115/75 lb)

15.1 A

Take 6 minutes to get a 1 rep- max clean and jerk

Score is total reps (partial rounds included) plus the weight in lbs that you successfully clean and jerk.

Scaled version use 85/55 as weights and substitute hanging knee raises for toes to bar.

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