CrossFit Praus – CrossFit
Metcon (Time)
0:00 – 12:00
Complete 3 rounds of:
30/22 Calorie Row
30 Dumbbell Bench (2×50/35) or Push Ups
12 minute time cap
Modified Option 1
Complete 3 rounds of:
22/18 Calorie Row
25 Dumbbell Bench (2×35/25) or Push Ups
Modified Option 2
Complete 3 rounds of:
21/15 Calorie Row
20 Bar Push Ups
Metcon (Time)
15:00 – 27:00
Complete 3 rounds of:
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)
12 minute time cap
Modified Option 1
Complete 3 rounds of:
20 GHD’s or 25 Abmat Sit Ups
30 Kettle Bell Swings (35/25)
Modified Option 2
Complete 3 rounds of:
35 Abmat Sit Ups
1:00 Dead Hang
Metcon (Time)
30:00-42:00
For time complete:
30 Squat Clean Thrusters (165/110)
12 minute time cap
Modified Option 1
For time complete:
30 Squat Clean Thrusters (135/95)
Modified Option 2
For time complete:
50 Single Arm Dumbbell Clean and Jerks