CrossFit Praus – CrossFit
Clean and Jerk (In a 10 minute window complete:)
Establish a 1-RM Squat Clean & Jerk
Metcon (Time)
Complete 2 sets of:
1000 Meter Bike Erg OR 32/24 Calorie Echo Bike
30 Thrusters (75/55)
20 Bar Facing Burpees
Rest 5:00 min btwn sets
Time cap 7 minutes per set
Modified option 1
Complete 2 sets of:
800 Meter Bike Erg OR 24/18 Calorie Echo Bike
20 Thrusters (55/35)
10 Bar Facing Burpees
Rest 5:00 min btwn sets
Modified option 2
Complete 2 sets of:
400/320 Meter Row OR 640 Meter Bike Erg
30 Dumbbell Thrusters (2×25/2×15)
20 Burpees
Rest 5:00 min btwn sets