CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes bike or rower
3 rounds of:
10 Russian kettlebell swings
6 1-Arm kettlebell high pull (R/L)
6 1-Arm kettlebell shoulder press (R/L)
6 1-Arm kettlebell waiter squats (R/L)
5 Inch worms
10 Ring Rows
Clean (6 x 1)
Build to a heavy single in 10 minutes, then reduce down to 90% and perform 6 x 1.
Masters: 4 x 1
Metcon (AMRAP – Reps)
Complete as many reps as possible in 9 minutes of:
3+ Hang Power Snatch
3+ Overhead squat
30 Double unders
Every round increase hang power snatch and overhead squats by 3 reps, double unders remain the same.
3-6-9-12 etc
Competitor
Men: 75 lbs
Women: 55 lbs
Masters 55+
Men: 55 lbs
Women: 45 lbs
Scaled
Men: 45
Women: 35