CrossFit Praus – CrossFit
Warm-up (No Measure)
3 min bike or rower, then:
2 Rounds
10 Tap Swings
10 Scap pull ups
10 Empty Bar Deadlifts
10 Power Cleans
10 Front Squats
10 Back Rack Rotations
Clean (6 x 3 @ 70-75% (Masters 5 x 3))
You will perform one POWER Clean and then perform a front squat before putting the bar down.
Metcon (Time)
3 Rounds:
500 M Row
15 Power Snatches (75/55)
9 Hand Stand Push Ups
Cap 18