CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Wall slides
demo: https://www.youtube.com/watch?v=SoC1P-Aoywk
10 light weight shoulder press
10 light weight shoulder T’s
10 OHS with empty bar
10 front squat with empty bar
E2MOM
E2M
2 Cleans + 1 Jerk @ 75% x1
2 Cleans + 1 Jerk @ 80% x2
2 Cleans + 1 Jerk @ 85% x2
then, E2M
5 x 2 Back Squats @ 80%
Metcon (AMRAP – Rounds and Reps)
3min AMRAP
5 Pull-ups
7 Push-ups
9 Air-squats
1min Rest
3min AMRAP
5 Pull-ups
7 Push-ups
9 Air Squats
Clean Pull
5 x 2 Clean Pulls @105%