CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Wall Slides
10 Romanian Deadlifts with Bar
10 Hollow Rocks
10 boot strappers
Deadlift
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
**All of these numbers are based off of 90% of your true 1RM.
**Make sure to push through the last set, that is were you will see progress.
Metcon (Time)
3 Person Team WOD:
30 Hand Stand Push Ups
60 Burpees
90 Pull Ups
120 Kettlebell Swings (53/35)
150 Ab Matt Sit Ups
180 Double Unders
These movements must be done in order. The team must also complete 250 box jumps (24/20) while the team is working on the load. Only one member at a time can work on load and only one member at a time can work on box jumps. Time is completed when load and box jumps are completed.
25 min cap