CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower
3 rounds of:
5 Box step-ups (R/L)
10 Banded front squats
10 Banded shoulder press
5 Inch worms
50′ Bent knee bear crawl
50′ Samson lunges
Hang Power Clean (EMOM18)
At 75% of your clean perform 1 Hang Power Clean and 1 Shoulder to Overhead.
Masters: 15 Rounds
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes