CrossFit Praus – CrossFit
Metcon (Weight)
0:00 – 12:00
Max Complex
Start with empty barbell
12 minutes to build to heavy complex of:
3 Deadlift
2 Hang Cleans
1 Jerk
________________
8 minute rest
Metcon (Time)
20:00 – 35:00
For time complete:
21-18-15-12-9
Hang Squat Cleans
Sit-ups
15 minute time cap
Competitor
(135/95)
Intermediate
(95/65)
Scaled
(65/45)