CrossFit Praus – CrossFit
Warm-up (No Measure)
4 rounds:
10 squatted thoracic rotations
10 good morning with empty bar
10 pass throughs w/ PVC
10 light single arm presses (5 each arm)
Push Press
1 x 5 @ 65%
1 x 5 @ 75%
1 x 5+ @ 85%
All of these numbers will be based off of 90% of your 1RM.
Metcon (Time)
21-15-9
Deadlifts (225/155)
Thrusters (95/65)
**Only one bar per athlete
Cap 12 minutes
Cash Out
3 sets of 10 GHD sit ups or Toes 2 Bar