CrossFit Praus – CrossFit
Warm-up (No Measure)
200m Jog
Into
3 Rounds
10 Banded Good Mornings
5 Inchworms
5 Bottom Half Burpee
50′ Walking Lunge w/ Trunk Rotations
50′ T Walks
Romanian Deadlift (8 x 3)
Increasing weight building to a heavy 3RM for today.
Metcon (Time)
In a 15 Minute window:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs 30/24 in
20 Front Squats 135/95 lbs
Metcon (Weight)
After 15 minutes Immediately into
Wod 2 – 4 minutes to find max lift of:
Squat Clean + Hang Squat Clean + Jerk