CrossFit Praus – CrossFit
Metcon (Time)
For time complete:
40/32 Calorie Echo Bike
Complete 5 rounds of:
5 Power Cleans (135/95)
5 Burpee Box Get Overs (30/24)*
Into
32/26 Calorie Echo Bike
Complete 4 rounds of:
4 Power Cleans (155/105)
4 Burpee Box Get Overs (30/24)*
Into
24/19 Calorie Echo Bike
Complete 3 rounds of:
3 Power Cleans (185/125)
3 Burpee Box Get Overs (30/24)*
*Allowed to use hands
25 minute time cap
Modified Option 1
For time complete:
32/26 Calorie Echo Bike
Complete 5 rounds of:
5 Power Cleans (115/80)
5 Burpee Box Get Overs (24/20)
Into
24/19 Calorie Echo Bike
Complete 4 rounds of:
4 Power Cleans (135/95)
4 Burpee Box Get Overs (24/20)
Into
16/12 Calorie Echo Bike
Complete 3 rounds of:
3 Power Cleans (165/115)
3 Burpee Box Get Overs (24/20)
Modified Option 2
For time complete:
16/12 Calorie Echo Bike
Complete 5 rounds of:
5 Dumbbell Power Cleans (Light/moderate)
5 Burpee Box Step Overs (30/24)
Into
12/9 Calorie Echo Bike
Complete 4 rounds of:
4 Dumbbell Power Cleans (Light/moderate)
4 Burpee Box Step Overs (30/24)
Into
7/5 Calorie Echo Bike
Complete 3 rounds of:
3 Dumbbell Power Cleans (Light/moderate)
3 Burpee Box Step Overs (30/24)