CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
100 M Jog
5 Squatted Thoracic rotations each side
5 Power Snatches
5 Behind the neck presses
5 OHS
Snatch (EMOM 20)
Building in weight to a heavy do 1 full snatch every minute on the minute.
Metcon (Time)
For Time:
3-6-9-12-15 reps
Hang Power Clean 155/105
Lateral Burpee Over Barbell
14 minute time cap