CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds of:
10 PVC high pulls
10 PVC pass throughs
10 PVC overhead squats
50′ Bent knee bear crawl
50′ Samson lunges
10 Scapular pull-ups
Snatch
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 it quick sets. Rest and complete single lifts approximately every :30 seconds for the 70% & 75%.
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 minutes of:
9 Handstand push-ups
6 Burpees
3 Snatches (Power or Full)
Competitor
(165/115)
Intermediate
(135/95)
Scaled
(95/65)