CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
50 Ft bear crawl
10 Pass throughs
10 empty bar push press
10 Boot Strappers
Front Squat
Try to shoot for around 75-80% of your 1RM, but if that is not possible, do 5 sets of 3 at close to maximal weight for today.
Metcon (Time)
21 Thrusters (95/65)
21 Burpees
21 Front Squats (95/65)
21 Shoulder to Overhead (95/65)
21 Sit ups
21 Stationary Lunges (95/65)
21 Sumo Deadlift High Pulls (95/65)
Cap 12