CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds:
200 m run
10 Pass Throughs
10 Overhead Squats with PVC
10 Sampson Lunges
Floor Press (3 x 3)
All percentages are based off of 90% of your 1RM.
70% x 3
80% x 3
90% x 3+ (Don’t forget the plus)
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
With a partner:
100 DUs
50 air squats
80 DUs
40 power cleans (135/95)
60 DUs
30 C2B
40 DUs
20 S2OH
20 DUs
10 Muscle ups