CrossFit Praus – CrossFit
Metcon (Time)
For time complete:
1,200 meter Run
63 Kettlebell Swings (53/35)
36 Pull-ups
800 meter Run
42 Kettlebell Swings (53/35)
24 Pull-ups
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Rx+ Kettlebell Swings (70/53)
25 minute time cap
Scaling Option
800 meter Run
42 Kettlebell Swings (35/25)
36 Ring Rows
600 meter Run
36 Kettlebell Swings (35/25)
24 Ring Row
400 meter Run
21 Kettlebell Swings (35/25)
12 Ring 4Row
Another modification option would be to do full RX reps and distances, but share them with a partner!! Run together, but half the distance (because 2 at half the distance is the full distance 🙂 ) , work one rest one on reps!
Can’t make it to the gym today? Check out the home variation of this workout under “Home Gym” option in the Wodify app!