2/22/2018

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

4 rounds

5 Empty Bar Strict Press

5 Front Squats with Empty Bar

5 Samson Lunges each side.

Clean and Jerk (15 minute EMOM)

Work up in weight, Power Clean – Push Jerk . Try to shoot for 85% of 1RM

2 Good Reps before moving up in weight

Metcon (Time)

5 rounds

10 Calories on Rower

10 Box Jumps (24/20)

10 Kettle Bell Swings (53/35)

Cap 15 Minutes