Author Archives: Misty Wallin

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Rounds

10 Tap Swings

5 Pull-ups

5 Power Cleans

5 Presses

Power Clean & Jerk (EMOM10)

Cycle 3 Power Clean/Jerk (165/105)

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
15 Minute Time Cap

Extra Work

Accumulate 7min Plank

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5min Hip Stretch

5min Ankle Stretch

30 Squats

20 Push-ups

Back/Front Squat Program

Back Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

Metcon (Time)

4 Rounds

10 DB Hang Clean & Jerk Right (50/35)

10 DB Hang Clean & Jerk Left

20 Goblet Walking Lunges

CAP 9min

CrossFit Praus – CrossFit

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Metcon (Time)

For Time (with a Partner)

65 Front Squats (135/95 lb)

65 Kettlebell Swings (70/53 lb)

16 Partner Over Burpees

400 meter Run

65 Hang Power Cleans (135/95 lb)

65 Single Arm Kettlebell Presses (53/35 lb)

16 Partner Over Burpees

400 Meter Run

65 Chest to Bar Pull-Ups

65 Box Jumps (30/24 in)

16 Partner Over Burpees

400 Meter Run

65 Push-Ups

65 Pendlay Barbell Rows (135/95 lb)

16 Partner Over Burpees