CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds or 10 minutes of:
10 half moons with wall ball
10 Boot Strappers
10 air squat broad jumps
5 inchworms
Clean (20 Min EMOM )
Build in weight to attempt to find a 1RM
Fight Gone Bad (AMRAP – Reps)
3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Extra Work
5K Row for time