CrossFit Praus – CrossFit
Warm-up (No Measure)
2 Rounds
10 PVC Pass Through
10 PVC Cuban Press
10 Kettlebell Swings
50′ Overhead Kettlebell Carry (R/L)
50′ Frankenstein Walks
50′ Bent Knee Bear Crawls
Burgener warm-up led by Coach
Power Snatch (EMOM for 8 minutes)
At 65% of your snatch, perform 3 Power Snatches EMOM for 8 minutes. Then rest for 4 minutes.
Masters: perform 8 x 2
Clean (EMOM for 10 Minutes)
Complete one full clean at 65% of your 1RM for 10 minutes.
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Competitors
Men: 50 lbs
Female: 35 lbs
Intermediate & Masters 55+
(sit ups for mod for toes 2 bar in ’18)
Men: 35 lbs
Female: 20 lbs
Scaled
Hanging Knee Raises
Men: 20 lbs
Women: 10 lbs