CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
50′ 1-arm overhead kettlebell carry (R/L)
50′ Side shuffle (R/L)
10 Scapular pull-ups
10 Lateral band step unders
Clean Complex (CharityBrawl) (EMOM x 15)
Deadlift, Hang Clean (Any Variety), S2OH
Comp: 135/95 x 15
Master: 115/75 for 12 rounds
Metcon (Time)
Every 4:00 minutes for 4 rounds complete:
3 Rope climbs
20/15 Calorie bike
6 Squat cleans
Score is slowest round
16 minutes total
Competitor
Men: 185 lbs
Women: 125 lbs
Masters 55+
Men: 135 lbs
Women: 95 lbs
Intermediate
Men: 155 lbs
Women: 105 lbs
Scaled
Men: 95 lbs
Women: 65 lbs