CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Kettlebell suitcase deadlifts (R/L)
10 Goblet good mornings
10 Kettlebell deadlifts
5 Inch worm
50′ Side shuffle (R/L)
Deadlift (5 x 2 )
Build to a heavy 2 RM then reduce down to 90% do 5 x 2.
Masters: 4 x 2
Metcon (AMRAP – Reps)
Every minute on the minute for 18 minutes:
Minute 1: 15/12 cal row
Minute 2: 6 Power cleans
Minute 3: 40 Double unders
Competitor
Men: 155 lbs
Women: 105 lbs
Masters 55+
Men: 105 lbs
Women: 75 lbs
Intermediate
Men: 135 lbs
Women: 95 lbs
Scaled:
Men: 105 lbs
Women: 75 lbs