CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
10 calories on rower
8 Tap Swings
6 High Hang Snatch pulls (empty bar)
4 snatch grip deadlifts (empty bar)
Snatch Push Press + OHS (E2MOM x 15 Rounds)
Perform one snatch push press and then one OHS. Slowly increasing in weight until almost maximal for today.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
200 M Row
50 Double Unders
This is not the time to practice double unders. If you can not string large sets with only 1-2 misses at 50, scaling in suggested. This workout is intended for intensity.
Scaling suggestions:
200m + 30 Double Unders
or possibly
100M + 30 single unders.