CrossFit Praus – CrossFit
Power Clean + Hang Clean + Clean
Every 2 minutes for 10 minutes complete:
(1+1+1) x 1 set @ 75% 1RM Clean
(1+1+1) x 3 sets at 80% 1RM Clean
Metcon (Time)
Complete 3 sets of:
21-15-9
Wall Balls (30/20)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
5 minute time cap per set
Modified Option 1
Complete 3 sets of:
21-15-9
Wall Balls (20/14)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
Modified Option 2
Complete 3 sets of:
21-15-9
Wall Ball Thruster (20/14)
15-12-9
Calorie Row
2 min rest between sets
Metcon (Time)
OR
Complete 3 sets of:
27-21-15
Wallballs (20/14)
21-15-9*
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
5 minute time cap per set