CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes on bike or rower, then:
4 Rounds:
5 Deadlifts
5 Hang Power Clean
5 Strict press with bar
5 Front Squats
Hang Power Clean (8,8,5,5,3,3)
Increasing weight, hold on to the hang cleans for the full set of 8,8,5,5,3,3.
Metcon (AMRAP – Reps)
Increasing by two each round:
1,3,5,7,9….
Wallballs (20/14) (10/9)
Chest to Bar
8 Min AMRAP
Extra Work
3 x 100 M Farmer Carry