CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Minutes Row/Bike
Into
3 Rounds
6 1 Arm DB High Pull (L/R)
6 1 Arm Thrusters (L/R)
50′ 1 Arm DB Overhead Carry (L/R)
10 Tap Swings
10 Ring Rows
Muscle-ups (20 minutes)
Ring Muscle ups, Bar muscle ups, drill work.
Complete 30 Ring Muscle-ups or Bar Muscle-ups within 15 minutes.
Metcon (Time)
12 Rounds for time of:
100m Run
3 Shoulder-to-Overhead 185/125
*Weight must be taken from ground*
16 minute time cap