2/6/2018 – CrossFit Praus

2/6/2018

Warm-up (No Measure)

4 rounds:

10 pass throughs
10 Overhead squats
10 wind mills (5 each way)

Snatch (15 Min EMOM increasing in weight)

Athletes should have 2 good reps before moving up in weight… trying to reach a solid 85-90% of 1RM.

Metcon (Time)

250 M row/ 600 M bike then

3 Rounds for time:
15 Box jumps (24″/20″)
15 push ups
15 pull ups

Then: 50 Double Unders

Cap 14:00

Extra Work

12 Minute HIIT Bike/rower
15 seconds on/ 45 seconds off