CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds
10 Pass thrus w/PVC
10 Mtn Climbers
10 Hollow Rocks
10 Jump Squats
Bear Complex (7×1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work up to a heavy complex weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 :
10 Dumbell Hang Cleans (50/35)
10 Front Rack Walking Lunges
10 weighted Sit ups (use 1 dumbell)
Extra Work
Extra Work:
Overhead Squat
5 x 2 at 75%