CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
20 Double Unders
10 good mornings
8 bootstrappers
6 tap swings
Deadlift (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 max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Metcon (AMRAP – Rounds and Reps)
2 Ring Muscle ups
5 pistols each side
10 HSPU
1 minute plank hold (accumulative)
12 minutes