CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
6 1-Arm kettlebell shoulder press
10 Russian kettlebell swings
10 Kettlebell romanian deadlifts
50′ 1-Arm kettlebell farmers carry (R/L)
5 Deep squat thoracic rotation (R/L)
5 Plank shoulder taps (R/L)
Power Clean & Jerk (8 x 2 @ 85-90% of your 1RM E2MOM)
8 x 2 @ 85-90% of your 1RM E2MOM.
Masters: 7 Rounds
Metcon (Time)
21-15-9 reps for time of:
Overhead squats
Toes-to-bars
Competitor
Men: 115 lbs
Women: 80 lbs
Masters 55+
Men: 75 lbs
Women: 55 lbs
Intermediate
Men: 95 lbs
Women: 65 lbs
Scaled
Men: 45 lbs
Women: 35 lbs