CrossFit Praus – CrossFit
Back Squat
In 12 minutes build to a heavy single for the day
Metcon (Time)
Complete 3 rounds for time of:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang Power Clean (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
13 minute time cap
Modified Option 1
Scaling Option 1
3 rounds:
3 Muscle Ups (Bar or Ring) or 6 Burpee Pull-Ups
9 Hang Power Cleans (115/85)
7 Shoulder to Overhead (115/85)
35 Double Unders
Modified Option 2
Complete 3 rounds for time of:
10 Air Squats + Rings
9 Hang Muscle Clean (light)
7 Push Press (light)
30 Single Unders
Metcon (Time)
At 15 minute mark
For time complete:
15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang Power Cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
13 minute time cap
Modified Option 1
For time complete:
9 Muscle Ups (Bar or Ring) or 15 Burpee Pull-Ups
27 Hang Power Cleans (115/85)
21 Shoulder to Overhead (115/85)
105 Double Unders
Modified Option 2
For time complete:
30 Air Squats + Rings
27 Hang Muscle Clean (light)
21 Push Press (light)
90 Single Unders