CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes:
10 Good Mornings
10 Inchworm Frog Jumps
10 Tap Swings
10 Air squats with pause at bottom (3 sec)
Deadlift (5 x 3 x 1)
5 at 75%
3 x 85%
1+ x 95%
All percentages are based off of 90% of your one rep max. The last set is meant to be a maximal set. This is where you will build your strength.
Metcon (Time)
5 Rounds
5 Deadlifts (275/185)
10 Med Ball Cleans (20#/14#)
15 push ups
20 Mason Twist (20#/14#)
Cap 16 Minutes