2/8/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 minutes of :

3 Strict Pull ups

3 Strict Dips

6 boot Strappers

6 Samson Lunges

Gymnastics

15 minutes of Muscle Up work:

Any type of Muscle Up work that challenges you.

Weighted, strict, negatives, bar, transitions, drills…..

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Bar Muscle Ups

6 Full snatches (95#/65#)

9 Burpees

12 Deadlifts (95#/65#)

Extra Work

Tabata:

Bottom to Bottoms (4 rounds)

Double Unders (4 rounds)

alternate rounds.

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