CrossFit Praus – CrossFit
Bench Press
Every 2 minutes for 12 minutes complete:
3 reps @80% of 1RM
Metcon (Time)
For time complete:
500m/400m Row
50 Thrusters (45/35)
50 Pull Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar Pull Ups
300m/250m Row
16 minute time cap
Modified Option 1
For time complete:
500m/400m Row
50 Thrusters (35/25)
40 Pull-Ups
400m/325m Row
25 Thrusters (75/55)
20 Chest to Bar
300m/250m Row
Modified Option 2
For time complete:
300m Row
50 Air Squats
50 Ring Rows
250m Row
25 Dumbbell Thrusters (light)
25 Jumping Pull Up
200m Row