CrossFit Praus – CrossFit
Warm-up
3 Rounds
10 Windmills
8 Figure Fours
6 air squats
4 push press with empty bar
2 pull ups
Split Jerk (7×2 working up in weight to a heavy 2RM for today)
Metcon (Time)
6 rounds:
5 pull ups
10 push ups
15 air squats
then:
3 Rounds
5 Shoulder to Overhead (95/65)
10 Deadlifts (95/65)
20 Lunges
Time Cap 15 minutes