CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Minutes work on the shoulders with the lacrosse ball.
Then:
4 Rounds:
10 Pass Throughs
10 Sampson Lunges
10 Grasshoppers
10 V-ups
Shoulder Press
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3+ @ 90%
**Remember these percentages are based on 90% of your one rep max.
Metcon (Time)
3 Rounds for time:
10 Power Snatches (95/65)
10 Overhead Squats (95/65)
10 Ring Dips
10 Sit ups