CrossFit Praus – CrossFit
Floor Press
Every 2 minutes for 10 minutes complete:
5 sets x 5 reps @ 77.5% 1RM Floor Press
Deadlift
Every 2 minutes for 10 minutes complete:
5 sets x 5 reps @ 77.5% 1RM Deadlift
Complete with Floor Press in the same 2 minute time frame
Metcon (Time)
With a partner for time complete:
800m Run (together)
100 Kettlebell Swings (70/53) (split as needed)
600m Run (together)
75 Kettlebell Swings (70/53) (split as needed)
400m Run (together)
50 Kettlebell Swings (70/53) (split as needed)
800m Run (together)
18 minute time cap
Modified Option 1
With a partner for time complete:
800m Run (together)
100 Kettlebell Swings (53/35)
600m Run (together)
75 Kettlebell Swings (53/35)
400m Run (together)
50 Kettlebell Swings (53/35)
800m Run (together)
Individual Option
For time complete:
800m Run
40 Kettlebell Swings (70/53)
600m Run
30 Kettlebell Swings (70/53)
400m Run
20 Kettlebell Swings (70/53)
800m Run