CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded pull apart
10 Banded high pulls
10 Scapular pull-ups
10 Ring rows
50′ Lunges with thoracic rotations
Shoulder Press (5 x 3)
Perform 5 x 3 at 85% of your 1RM.
Masters: 4 x 3
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Cleans may be power or full
Intermediate
Men: 115 lbs
Women: 75 lbs
Scaled
Men: 75 lbs
Women: 55 lbs
Banded ring dips
90th Percentile
Men: 4:54
Women: 6:06