CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
10 Russian kettlebell swings
5 Kettlebell deadlift (R/L)
5 Kettlebell high-pull (R/L)
5 Kettlebell shoulder press (R/L)
Class led Burgener warm-up
Power Snatch (E3MOM )
E3MOM complete 3 power snatches at 80% of your 1RM snatch for 5 rounds.
Masters complete 4 Rounds
Metcon (Time)
For time complete:
50 Chest-to-bar
15 Cal Bike
6 Cleans
12 minute time cap
*Cleans may be full or power
Competitors
Men: 225 lbs
Women: 155 lbs
Intermediate
Men: 185 lbs
Women: 125 lbs
Scaled
Men: 115 lbs
Women: 75 lbs