CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Banded high pulls
10 Banded front squats
10 Banded good mornings
5 Deep squat thoracic rotations (R/L)
50′ Carioca
Power Clean (6 x 3 )
At 80% of your 1RM Clean complete 6 x 3, you have 15 minutes to complete.
Masters: 5 x 3
Metcon (Time)
15-12-9-6-3 reps for time of:
Double dumbbell hang squat clean and jerks
Pull-ups
14 minute time cap
Competitors
Men: 50 lbs
Women: 35 lbs
Intermediate
Men: 40 lbs
Women: 25 lbs
Scaled
Men: 20 lbs
Women: 10 lbs