Author Archives: Misty Wallin

CrossFit Praus – CrossFit

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Metcon (No Measure)

12 Rounds

1 Partner works while other rests

2 Minute Rounds

250m Row or 600m Bike or 200m Run

15 Push-ups

Max Wall Balls in Remaining Time

Score is Wall Balls per round

(6 rounds each, one athlete works 2 min, rest 2 min, work 2 min……)

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10min of

10 Tap Swings

10 Scap Pull ups

10 Scap Pushups

5 Strict Pull-ups

5 Strict Push-ups

200m Jog

Strength (EMOM10)

Ring Muscle-up/transitions

*maintain challenging number

Metcon (AMRAP – Reps)

WOD

AMRAP 5min

10 DB Snatches (50/35)

5 Bar Muscle-ups

REST 3min

AMRAP 5min

10 DB 1Arm Clean/Jerk

7 C2B

REST 3min

AMRAP 5min

10 OH DB Lunges

10 Pull-ups

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5min Ankle Mobility

3 Rounds

10 Squats w/pause

20 KB Snatches (light)

Back/Front Squat Program

Back Squat

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9min

400m Run

20 KB Swings (70/53)

Extra Work

Reverse Hyper 3×15

GHD 3×15