CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds
10 Windmills
10 OHS with PVC – 3 sec Pause @ bottom
10 pick up and throw
10 Spiderman Lunges
Shoulder Press (3 x 3)
70% x 3
80% x 3
90% x 3+
All percentages are based off of 90% of your 1RM. 3 + means you do the max reps you can manage with that weight, with the goal of setting a rep record in each weight lifting session.
Metcon (Time)
6 rounds for time
-5 full snatch at 75%
-12 cal row
-15 UB wallballs
20 minute Cap
Extra Work
4 rounds of:
50 ft. wall walk ( 25 ft. left/25 ft right)
50 ft heavy farmers suitcase carry