CrossFit Praus – CrossFit
Metcon (Time)
Complete 4 rounds for time of:
16/12 Calorie Echo Bike OR 25/20 Bike Erg Calories
15 Toes To Bar
10 Dumbbell Thrusters (2×50/35)
40’ Front Rack Walking Lunge (2×50/35)
18 minute time cap
Modified Option 1
Complete 4 rounds for time of:
12/10 Calorie Echo Bike
10 Toes To Bar
10 Dumbbell Thrusters (2×35/25)
40’ Front Rack Walking Lunge (2×35/25)
Modified Option 2
Complete 4 rounds for time of:
200/150m Row
15 Sit Ups
10 Dumbbell Thrusters (light)
14 Alternating Box Step Ups
Push Jerk
Build to a heavy single for the day in 10 minutes