CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds
10 Good Mornings (with empty bar)
10 Backsquats (with bar)
10 push press with bar
10 SIngles + 10 Doubles
Deadlift (3 x 5)
All of this is based on 90% of your 1RM. This is a deload week and we will retest 1RM for these lifts next week.
40% x 5
50% x 5
60% x 5
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Ladies will use a 53# Kettlebell for the Swings