CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes:
10 good mornings with empty bar
10 back squats with empty bar
10 pass throughs
Deadlift 3RM Then 85%
Find deadlift 3RM, then 85% 3×4
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
50 ft single arm overhead walking lunge
10 kettle bell swings
50 ft single arm overhead walking lunge (opposite arm)
10 kettle bell swings
100 ft. farmer carry
You pick the weight, it should be manageable to do the 50ft walking lunge unbroken. May use dumbbells or kettle bells.