CrossFit Praus – CrossFit
Metcon (Time)
Partner Workout
For time complete:
800/600m Row
40 Double Dumbbell Deadlifts (2×50/35)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (2×50/35)
800/600m Row
40 Double Dumbbell Clean (2×50/35)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (2×50/35)
800/600m Row
40 Double Dumbbell Deadlifts (2×50/35)
800/600m Row
* Split reps and meters as needed *
25 minute time cap
Modified Option 1
For time complete:
800/600m Row
40 Double Dumbbell Deadlifts (2×35/25)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (2×35/25)
800/600m Row
40 Double Dumbbell Squats (2×35/25)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (2×35/25)
800/600m Row
40 Double Dumbbell Deadlifts (2×35/25)
800/600m Row
Split reps and meters as needed –
Individual Option
300/250m Row
20 Double Dumbbell Deadlifts (2×50/35)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (2×50/35)
300/250m Row
20 Double Dumbbell Squats (2×50/35)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (2×50/35)
300/250m Row
20 Double Dumbbell Deadlifts (2×50/35)
300/250m Row