CrossFit Praus – CrossFit
Shoulder Press
Every 2 minutes for 12 minutes complete:
2 reps @ 85% 1RM
Metcon (Time)
Teams of 2
3 Sets
For time complete:
30/24 Calorie Echo Bike (pair same time)
20 Synchro Hand Release Push Ups
20 Squat Cleans (185/125)
10 Bar Facing Burpees
-Rest 2:00 between sets-
5 minute time cap per set
Modified Option 1
Teams of 2
3 Set
For time complete:
28/20 Calorie Echo Bike
20 Synchro Hand Release Push Ups
20 Squat Cleans (155/105)
10 Bar Facing Burpees
-Rest 2:00 between rounds-
Modified Option 2
Teams of 2
3 Sets
For time complete:
28/20 Calorie Echo Bike (pair)
20 Synchro Bar Push Ups
20 Power Cleans (light)
10 Burpees
-Rest 2:00 between rounds-
Individual Option
3 sets
For time complete:
20/15 Calorie Echo Bike
20 Hand Release Push Ups
10 Squat Cleans (205/145)
5 Bar Facing Burpees
-Rest 2:00 between sets-