CrossFit Praus – CrossFit
Metcon (Time)
3 sets
For time complete:
12/10 Calorie Row
50’ Handstand Walk
10 Bar Muscle Ups
12/10 Calorie Row
3/2 Rope Climbs
50’ Handstand Walk
12/10 Calorie Row
-Complete a set Every 10:00-
– Or –
3 sets
For time complete:
15/12 Calorie Row
100’ Farmer Carry (2×70/50)
15 Burpee to Bar
15/12 Calorie Row
15 Strict Pull-Ups
100’ Farmer Carry (2×70/50)
15/12 Calorie Row
-Complete a set Every 10:00-
Score is slowest time
Modified Option 1
3 sets
For time complete:
10/8 Calorie Row
25’ Handstand Walk
8 Bar Muscle Ups
10/8 Calorie Row
2/1 Rope Climbs
25’ Handstand Walk
10/8 Calorie Row
-Complete a set Every 10:00-
Modified Option 2
3 sets
For time complete:
12/10 Calorie Row
50’ Farmer Carry (mod)
10 Jumping Pull Ups
12/10 Calorie Row
10 Burpees
50’ Farmer Carry (mod)
12/10 Calorie Row
-Complete a set Every 10:00-