CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes on bike or rower, then:
2 rounds:
10 Pass Throughs
10 Partially squatted thoracic rotations
10 Tap Swings
10 Scap pull ups
10 Squats with 3 sec. pause at the bottom
Snatch (E3MOM 4 x 4 @ 70-75%, 1 x 2 75-80%)
Every three minutes you should complete 4 single lifts. These should be quick singles, not touch and go. You will then add some weight and perform 1 set of 2 reps.
DUNCAN (Time)
Row 1976 M
2 Rounds:
21 Toes 2 Bar
19 Hang Power Cleans (135/95)
76 Double Unders
Row 1976 M