CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
5 Partial Squat Plus Thoracic Rotation (R/L)
10 Paused KB Squat Press Outs
50′ 1 Arm KB Farmers Carry (R/L)
10 Mountain Climbers (R/L)
5 Lateral Leg Swings Off Rig (R/L)
Paused Front Squat (E2MOM for 24 minutes)
Every 2 minutes on the minute complete 3 front squats pausing at the bottom for a 3 count. Work up in weight for a heavy 3 rep for today.
Metcon (Time)
For time:
53 Dumbbell Box Step Overs 50/35 lbs 24/20 in
2+ Burpee Box Jump Over if you break
(Dumbbells must be held in a farmer carry position)
9 minute time cap
Every time you break add 2 additional burpee box jump overs, ex: 2, 4, 6, 8…