CrossFit Praus – CrossFit
Warm-up (No Measure)
4 Rounds
5 Calories on the bike/rower
10 Samson Lunges
5 Tap Swings
10 side lunges
Paused Front Squat (5 x 3 @ 65% of 1RM )
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Wall Balls (20/14)(10’/9′)
1-2-3-4-5-6-7-8-9-10 KB Swings (53/35)
After every 11th rep do 20 Mason Twist.
Time Cap 14 minutes