CrossFit Praus – CrossFit
Back Squat
Every 2 minutes for 10 minutes complete:
5 sets x 10 reps @ 60% 1RM Back Squat
Metcon (Time)
For time complete 2 rounds of:
12/10 Calorie Echo Bike
10 Burpee Box Get Over (30/24)*
5 Power Cleans (205/135)
At 12 minute mark
For time complete:
25/20 Calorie Echo Bike
20 Burpee Box Get Over (30/24)*
10 Power Cleans (205/135)
* Athletes can use hands for Burpee Box Get Overs *
18 minute time cap
Modified Option 1
For time complete 2 rounds of:
10/8 Calorie Echo Bike
10 Burpee Box Get Over (24/20)
5 Power Cleans (185/125)
At 12 minute mark
For time complete
21/16 Calorie Echo Bike
20 Burpee Box Get Over (24/20)
10 Power Cleans (185/125)
Modified Option 2
For time complete 2 rounds of:
8/7 Calorie Echo Bike
10 Burpee Step Ups
5 Power Clean (light)
At 12 minute mark
For time complete:
16/13 Calorie Echo Bike
20 Burpee Step ups
10 Power Clean (light)