CrossFit Praus – CrossFit
Shoulder Press
In 15 minutes establish a 1RM or heavy single of:
Metcon (Time)
3 Person Team
For time complete 5 rounds each of:
12 Toes to Bar
6 Hang Squat Cleans (185/125)
30 Jumping Split Lunges
1:1 work/rest between
2 mintue time cap per set
Modified Option 1
For time complete 5 rounds each of:
10 Toes to bar
5 Hang Squat Cleans (155/105)
50 yd sled sprint (25lb/empty) or 30 Jumping Split Lunges
Individual Option
Complete 5 rounds for time of:
12 Toes to bar
6 Hang Squat Cleans (185/125)
30 Jumping Split Lunges
2minute between rounds