CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 Pass Throughs
10 Light single arm presses
10 Goblet squats
10 Lunges with a twist
Front Squat
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1+ @ 95%
* Remember all of these weights are at 90% of your 1RM.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)
Burpees over bar
Cash Out
Pick your pain mobility