CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Kettlebell romanian deadlifts
10 Kettlebell swings
50′ Overhead kettlebell carry (R/L)
50′ Frankenstein walks
50′ Bent knee bear crawls
10 Ring rows
Power Clean (EMOM 8 )
Build to a heavy single in 12 minutes. Then @ 90% perform 1 lift for 8 rounds EMOM.
Masters: 6 rounds
Metcon (Time)
Complete 6 rounds of:
50 Double unders
12 Single hang dumbbell clean & jerk
12 minute time cap
Competitor
Men: 50 lbs
Women: 35 lbs
Masters 55+/Intermediate
Men: 35 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs