CrossFit Praus – CrossFit
Back Squat (Back Squats)
Every 1 minute for 5 minutes complete:
5 sets x 5 reps @ 60% 1RM Back Squat
Back Squat (Pause Back Squats)
Pause Back Squat:
Every 2 minutes for 10 minutes complete:
5 sets x 3 reps @ comfortable heavy 3
Metcon (Time)
For time complete:
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
6 minute time cap
Rest 5:00
Modified Option 1
For time complete:
18-12-6
Pull ups
12-9-6
Bar Facing Burpees
Modified Option 2
21-15-9
Ring Rows
15-12-9
Up Downs
Rest 5:00
Metcon (Time)
For time complete:
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
6 minute time cap
Modified Option 1
For time complete:
18-12-6
Toes to Bar
12-9-6
Bar Facing Burpees
Modified Option 2
For time complete:
21-15-9
Hanging Knee Raises
15-12-9
Burpees