CrossFit Praus – CrossFit
Metcon (Time)
Every 5 minutes for 4 sets complete:
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle Ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
4 minute time cap per set
Score is slowest set
Modified Option 1
Every 5 minutes for 4 sets complete:
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Left Arm)
5 Bar Muscle Ups or 8 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Right Arm)
Modified Option 2
Every 5 minutes for 4 sets complete:
20 Alternating Box Step Ups (20)
10 Burpees + Ring Row
20 Alternating Box Step Ups (20)
Snatch Pull + High Pull + Snatch
Every 2 minutes for 10 minutes complete:
(1+1+1) x 5×3 working sets