CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
10 PVC pass through
5 Reverse PVC pass through
10 PVC overhead squats
50′ Bent knee bear crawl
50′ Samson lunges
Class led Burgener warm-up
Snatch (8 x 1 @ 85-90% E2MOM)
In 8 minutes warm up to 85-90% of your full snatch by performing:
2 x 70%
2 x 75%
2 x 80%
2 x 85%
Then perform:
E2MOM at 85% to 90% x 8 . These reps should be singles reps.
Masters: 6 Rounds of singles
30 Bar Muscle-ups (Time)
For time:
30 Bar muscle-ups
15 minute time cap
Scaled
1 Bar muscle-up = 1 Pull-up + 1 Dip
90th Percentile
Men: 2:56
Women: 3:30