CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Run
Into 3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Presses
10 Banded Good Mornings
5 Inch Worms
5 Scapular Pull-ups
Deadlift (5 x 3)
All five sets should be at the same weight . Shoot for 80-85% of your 1RM.
Metcon (Time)
5 Rounds for time:
400m Run
7 Pull-ups
4 Clean & Jerks 185/125
20 minute time cap