CrossFit Praus – CrossFit
Metcon
Metcon (Time)
30-20-10
KBS
Ab Mat Sit-Ups
400m Run
30-20-10
Wall Balls
Mason Twists
400m Run
30-20-10
Pull-Ups
Push-Ups
400m Run
30-20-10
DB Snatch
OH Plate Lunge
**Both Partners complete all reps. Partner 1 starts on 30 KBS while Partner 2 starts on 30 sit-ups. When they both complete 30 reps they switch and each completes 30 reps of the opposite movement, and then moves on to 20 reps. Both partners complete 400m run together.