CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds of
10 Tap Swings
8 Figure 4’s (4 each side)
6 Hip Hinge and Reach
4 air squats with 2 second pause at the bottom
2 windmills each direction
Hang Power Snatch (2 Rep E2MOM for 20 Minutes (every 2 minutes))
Work up in weight to a heavy 2RM for today. You will do 2 hang power snatches every 2 minutes on the minute. Total of 10 rounds.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Dumbell Hang Clean and Jerks (5 each side)(50/35)
20 sit ups
10 Calories on Bike/Rower
2 Bar Muscle UPs