CrossFit Praus – CrossFit
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
Every 3 minutes for 12 minutes complete:
Power Clean + 1 Hang Power Clean + 1 Push Jerk x2
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 7 minutes of:
6 Strict Handstand Push Ups
18 GHD SIt Ups
-Rest 2 minutes-
Modified Option 1
Complete as many rounds and reps in 7 minutes of:
4 Strict Handstand Push Ups
12 GHD SIt Ups (higher target)
Modified Option 2
Complete as many rounds and reps in 7 minutes of:
6 Dumbbell Strict Press (light)
18 Sit Ups
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 7 minutes of:
12 Handstand Push Ups
18 Toes to Bar
Modified Option 1
Complete as many rounds and reps in 7 minutes of:
8 Handstand Push Ups
12 Toes to Bar
Modified Option 2
Complete as many rounds and reps in 7 minutes of:
12 Dumbbell Push Press (light)
12 Hanging Knee raises