CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into 3 Rounds
10 Squats with Held Plate Press Outs
100′ Overhead Plate Carry
5 Sumo Inchworms
5 Bottom Half Burpee
10 Tap Swings
10 Scapular Pull-ups
Deadlift (3 x 5 reps )
Build to a heavy 5 Rep, then drop to 90% and complete 3 x 5 Reps. Must hold on to sets, these need to be touch and go, no drop and chase.
Metcon (Time)
For time:
30 Overhead walking lunges
30 Knees-to-elbows
30 Sit-ups
30 Calorie row
30 Sit-ups
30 Knees-to-elbows
30 Overhead walking lunges
16 minute time cap
Competitors
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate
Scaled
Cut reps by 10 on all movements
and/or
Men: Lunge with 35 lb. plate
Women: Lunge with 15 lb. plate