CrossFit Praus – CrossFit
Metcon (Time)
For time complete:
21-15-9
Alternating Dumbbell Snatch (50/35)
Burpee over Dumbbell
Pull Ups
8 minute time cap
-Rest 5 minutes-
Modified Option 1
For time complete:
21-15-9
Alternating Dumbbell Snatch (35/25)
Burpee over Dumbbell
Pull Ups
Modified Option 2
For time complete:
15-12-9
Hang Alternating Dumbbell Snatch (light)
Up Downs
Jumping Pull Up
Metcon (Time)
For time complete:
45 Alternating Dumbbell Snatch (50/35)
45 Burpee over Dumbbell
45 Pull Ups
8 minute time cap
Modified Option 1
For time complete:
45 Alternating Dumbbell Snatch (35/25)
45 Burpee over Dumbbell
45 Pull Ups
Modified Option 2
For time complete:
20 Hang Alternating Dumbbell Snatch (50/35)
20 Burpees
20 Jumping Pull Ups
Metcon (Weight)
Post Workout Pump Session!
Every 2:30 minutes for 10 minutes complete:
Double Dumbbell Bench Press
10 reps (each side)
*Build to a moderate weight and stay the same across all sets.
Single Arm Standing Triceps Extension with band
12-15 reps