CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
6 1-arm kettlebell waiter squats (R/L)
6 1-arm kettlebell shoulder press (R/L)
10 Scapular push-ups
10 Wall slides
Clean (8 x 2 E2MOM @ 85%)
Take 8 minutes to warm up to 85% of your 1RM and perform 2 Squat cleans E2MOM.
Masters: perform 7 Rounds
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 9 minutes of:
15 cal row
15 Push-ups