CrossFit Praus – CrossFit
Deadlift (Every 90 seconds complete: 2-2-3-3-3-3-3-3)
Metcon (Time)
For time complete:
50ft Single Arm Overhead Lunge Walk (50/35)
40 Pull Ups
50ft Single Arm Overhead Lunge Walk (50/35)
35 GHD Sit-ups (50 Abmat Sit-ups)
50ft Single Arm Overhead Lunge Walk (50/35)
30 Pull Ups
50ft Single Arm Overhead Lunge Walk (50/35)
25 GHD Sit-ups (35 Abmat sit-ups)
50ft Single Arm Overhead Lunge Walk (50/35)
20 Lateral Burpees Over Dumbbell
16 minute time cap
Scaling Options
For time complete:
50ft Lunge Walk (35/20)
40 Jumping Pull Ups
50ft Lunge Walk (35/20)
35 Abmat Sit ups
50ft Lunge Walk (35/20)
30 Jumping Pull Ups
50ft Lunge Walk (35/20)
25 Abmat Sit ups
50ft Lunge Walk (35/20)
20 Burpees
Can’t make it to the gym today? Check out the home variation of this workout under “Home Gym” option in the Wodify app!