CrossFit Praus – CrossFit
Metcon (Time)
Complete 2 sets of:
21/16 Calorie Row
50ft Front rack Dumbbell Lunge (2x50s/2×35)
15/12 Calorie Row
50ft Front rack Dumbbell Lunge (2x50s/2×35)
9/7 Calorie Row
50ft Front rack Dumbbell Lunge (2×50/2×35)
-3 min rest between sets-
5 minute time cap per set
Score is slowest set
Modified option 1
Complete 2 sets of:
18/15 Cal. Row
50ft Front rack Dumbbell Lunge (2×40/2×30)
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (2×40/2×30)
12/9 Cal. Row
50ft Front rack Dumbbell Lunge (2×40/2×30)
-3 min rest between sets-
Modified option 2
Complete 2 sets of:
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (2×30/2×20)
12/9 Cal. Row
50ft Front rack Dumbbell Lunge (2×30/2×20)
9/7 Cal. Row
50ft Front rack Dumbbell Lunge (2×30/2×20)
-3 min rest between sets-
Modified option 3
Complete 2 sets of:
15/12 Cal. Row
16 double DB front squats (2×35/2×25)
12/9 Cal. Row
16 double DB front squats (2×35/2×25)
9/7 Cal. Row
16 double DB front squats (2×35/2×25)
-3 min rest between sets-