CrossFit Praus – CrossFit
Warm-up (No Measure)
5 Rounds:
8 jumping air squats
8 Windmills ( 4 each way)
8 V-ups
Back Squat (3 x 5)
This is all based on 90% of your 1RM. This is a deload week and we will be retesting 1RM on this movement next week.
40% x 5
50% x 5
60% x 5
Metcon (Time)
21 Calories on Bike/Rower
21 Deadlift (185/125)
5 Rope Climbs
15 Calories on Bike/ Rower
15 Deadlifts (185/125)
3 Rope Climbs
9 Calories on Bike/Rower
9 Deadlifts (185/125)
1 Rope Climb
Cap 15:00 Minutes