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
Power Snatch (8 x 1 EMOM)
Build to a heavy single in 10 minutes, then reduce down to 90% and perform 8 rounds of EMOM.
Masters EMOM x 6
Metcon (AMRAP – Reps)
Every minute on the minute for 15 minutes complete:
10 Sit-ups
10 Air squats
AMRAP knees to elbows
Score is total reps of knee to elbows
Scaled
Hanging knee raises