CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
5 Kettlebell suitcase deadlifts (R/L)
10 Goblet good mornings
10 Kettlebell deadlifts
5 Inch worm
50′ Side shuffle (R/L)
Deadlift (6 x 3 @ 60%)
Warm up, then perform 6 x 3 @ 60%
Masters: 5 x 2
Metcon (AMRAP – Reps)
Every minute on the minute for 24 minutes:
Minute 1: 1 Round of Chest-to-bar Cindy
Minute 2: 10 Hang power cleans
Minute 3: Max bike calories
Minute 4: Rest
1 Round of Chest-to-Bar Cindy:
5 Chest-to-bar Pull-ups
10 Push-ups
15 Air squats
Competitor
Men: 95 lbs
Women: 65 lbs
Intermediate
Men: 65 lbs
Women: 45 lbs
Scaled
Men: 45 lbs
Women: 35 lbs