CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
6 1-arm kettlebell shoulder press
50′ 1-arm kettlebell overhead carry (R/L)
10 Kettlebell romanian deadlifts
5 Deep squat thoracic rotation (R/L)
5 Plank shoulder taps (R/L)
Clean
1 x 2 @ 60%
1 x 2 @ 65%
1 x 4 @ 70%
1 x 8 @ 75%
1 x 2 @ 80%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 4 @ 70%
1 x 6 @ 75%
1 x 2 @ 80%
Metcon (Time)
For time complete:
1000 meter row
800 meter run
1000 meter row