CrossFit Praus – CrossFit
Warm-up (No Measure)
400m Run
25 Front Squats (empty bar)
25 Strict Presses (empty bar)
25 Back Squats (empty bar)
Back/Front Squat Program
Back Squat
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%
Front Squat
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
200m Run
7 Clean and Jerks (155/105)