CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
3 rounds of:
10 Russian kettlebell swings
5 Kettlebell suitcase deadlifts (R/L)
5 Kettlebell shoulder press (R/L)
5 Kettlebell waiter squats (R/L)
50′ T walks
50′ Bent knee bear crawl
Clean
1 x 2 @ 60%
1 x 2 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
60-65% done in (quick) sets
Singles or doubles for 70%-75%.
Metcon (Time)
3 rounds for time of:
100 Double unders
30 Dumbbell box step overs (farmers carry hold)
20 minute time cap
Competitor
(35/25)
24 in box/20 in box
Scaled
(20 /10)
24 in box/20 in box