CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Squats with held plate press outs
100′ Overhead plate carry
5 Inchworms
5 Bottom half burpee
10 Tap swings
10 Scapular pull-ups
Deadlift (5 x 3 @ 85% of 1RM)
At 85% of your 1RM perform 5 x 3.
Masters: 4 x 3
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
Competitor
Men: 95 lbs
Women: 65 lbs
Masters 55+
Men: 75 lbs
Women: 55 lbs
Intermediate
Men: 75 lbs
Women: 55 lbs
Scaled
Men: 45 lbs
Women: 35 lbs