CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Partial squat thoracic rotations (R/L)
10 Bootstrappers
10 Scapular pull-ups
10 Kip swings to pike
50′ Samson lunges
Shoulder Press (5 x 3 @ 80%)
Complete 5 x 3 at 80%
Masters: 4 x 3
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Competitor
Men: 35 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs
90th Percentile
7.3 rounds for both men and women