CrossFit Praus – CrossFit
Warm-up
10 Minutes of:
10 Samson Lunges
5 Good Mornings with Empty Bar
5 Power Snatches with Empty Bar
5 Front Squats with Empty Bar
Snatch (5 x 1 @ 80 % of 1RM)
Warm up weight and make sure to do all 5 reps at 80% or as close to 80% as possible.
Metcon (Time)
5 Rounds:
10 Thrusters (45/35)
10 Pistols
10 Hang Power Snatches (45/35)
10 Hollow Rocks
Cap 15 Minutes