CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into
3 rounds
8 KB Suitcase Deadlifts (R/L)
8 KB Waiter’s Squat (R/L)
8 Single KB Shoulder Press (R/L)
50″ Overhead Bottoms Up KB Walk (L/R)
5 Inch Worms
10 Tap Swings
Lateral Handstand Wall Walk (3 down and backs)
Face facing the wall, walk down the west wall leading with your right side, rest and return leading with your left side.
Metcon (Time)
5 Rounds, On the 5:00
5 Dumbbell Hang Clean and Jerk, Left Arm 50/35 lbs
5 Dumbbell Hang Clean and Jerk, Right Arm 50/35 lbs
10 Alternating Dumbbell Power Snatches 50/35 lbs
10 Chest to Bar Pull-ups
15/12 Calorie Assault Bike
Score is your slowest round