CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
6 Dumbbell Suitcase Deadlift
6 1-Arm Dumbbell High Pull
6 1-Arm Dumbbell Shoulder Press
5 Forward/Backward Leg Swings off rig (R/L)
5 Lateral Leg Swings off rig (R/L)
Into 5 Empty Bar Hang Power Snatch
Then 2 rounds building weight to starting weight
Hang Power Snatch (8 x 3)
60% of 1RM full snatch complete 3 reps hang power snatch x 8 rounds.
Metcon (Time)
21-15-9 reps for time of:
Snatches
Box jumps 24/20
*Snatches may be full or power
11 minute time cap
Competitors
Males: 115
Females: 75
Intermediate
Males: 95
Females: 65
Scaled
Males: 65
Females: 45