CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes of band mobility on rig, then:
3 Rounds of:
10 pass throughs
10 light kettlebell swings
10 goblet squats with same kettle bell
10 glute bridges
10 figure 4’s
Front Squat
1 x 3 @ 70%
1 x3 @ 80%
1 x 3+ @ 90%
* Remember all of these numbers are based off of 90% of your 1RM.
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″