CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes of banded hip stretch from the rig.
then:
3 rounds:
10 spiderman lunges
5 snatch grip deadlift
4 hang power snatches
3 OHS
2 behind the neck presses
E2MOM
E2M 5 Rounds @50% of OHS
Power Snatch
Snatch Push Press
OHS
Metcon (Time)
WOD:
4 Rounds
2 Power Clean @ 80%
1 Jerk
30 Air Squats
Cash Out
5 x 3 Snatch Pulls @ 95%