CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on rower or bike
3 rounds of:
10 Russian kettlebell swings
5 1-arm kettlebell waiter squat
5 1-arm kettlebell shoulder press
5 1-arm kettlebell thruster
10 Tap swings
10 Ring rows
50′ Bent knee bear crawl
Clean (Varying – see below)
3-3-3 @ 70% E2MOM
2-2-2 @ 75% E1.5MOM
1-1-1 @ 80% EMOM
Masters:
Do all sets at the same percentages except only do 2 sets of 3 reps at 70%. All other lifts are the same.
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.