10/10/2019 – Calm Before the Storm…

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

6 1-Arm Kettlebell Shoulder Press

10 Russian Kettlebell Swings

10 Kettlebell Romanian Deadlifts

50′ 1-Arm Kettlebell Farmers Carry (R/L)

5 Deep Squat Thoracic Rotation (R/L)

5 Plank Shoulder Taps (R/L)

Clean and Jerk (E2MOM)

Every 2 minutes on the minute perform 3 Power Clean and Jerks @ 65% for 8 rounds.

Metcon (Time)

Every 5:00 minutes for 4 rounds complete:

15/12 Bike Calories

10 Russian Kettlebell Swings

20 Abmat Sit-ups

10 Push-ups

Pick your own weight for Russian kettlebell swings

Score is slowest time