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)
6 Push-up shoulder taps
Clean (8 x 1 @ 85-90% )
In 8 minutes warm up to 85-90% of your full clean 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
Metcon (Time)
Complete 3 rounds for time of:
16 Burpee box jump-overs (24/20)
16 Russian kettlebell swings
12 minute time cap
Competitor
Men: 53 lbs
Women: 35 lbs