CrossFit Praus – CrossFit
Squat Clean and Jerk
Every minute on the minute for 10 minutes complete:
3 Squat Clean and Jerks @70% (singles)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
90 Wall Balls (20/14)
400m Run OR 500/400m Row
30 Deadlifts (225/155)
Modified option 1
Complete as many rounds as possible in 15 minutes of:
90 Wall Balls (14/10)
400m Run OR 500/400m Row
30 Deadlifts (185/125)
Modified option 2
Complete as many rounds as possible in 15 minutes of:
60 Wall Balls (14/10)
300m Run OR 400/320 Row
20 Deadlifts (135/95)
Modified option 3
Complete as many rounds as possible in 15 minutes of:
50 Air Squats
500m Row
25 Kettle Bell Deadlifts (moderate to moderate/heavy weight)