CrossFit Praus – CrossFit
Floor Press (1 x 1)
All numbers are based off of 90% of your 1 RM.
1 x 5 at 75%
1 x 3 at 85%
1 x 1+ at 95% (Don’t forget the +)
Warm-up (No Measure)
3 rounds:
200 Meter Run
10 Sampson Lunges
10 windmills
Metcon (Time)
50 Air Squats
40 Push Ups
30 Sit Ups
20 Wall Balls (20/14)(10/9)
10 Burpees to a plate
50 OH Walking Lunges (45/25) Plate
40 Mason Twists (20/14)
30 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
10 Burpees to a plate
25 minute time cap