CrossFit Praus – CrossFit
Warm-up (No Measure)
2 rounds of:
10 PVC pass through
5 Reverse PVC pass through
10 PVC overhead squats
50′ Bent knee bear crawl
50′ Samson lunges
Class led Burgener warm-up
Snatch (8 x 2 E2MOM)
At 85% perform 2 lifts for 8 rounds, every two minutes.
Masters: 7 x 2
Metcon (Time)
Complete 4 rounds for time:
12 Deadlifts
3 Squat Snatches
1 Muscle-up
11 minute time cap
Competitor
Men: 135 lb
Female: 95 lb
Masters 55+
Men: 105 lb
Women: 75 lb
Intermediate
Men: 115 lb
Women: 65 lb
Scaled
Men: 65 lb
Women: 45 lb
1 Ring Muscle-up = 1 Pull-up + 1 Dip