CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
10 Lunges with a twist
20 single unders + 10 Double Unders
5 Windmills each way.
5 side lunges each direction
Back Squat (3 x 3)
70% x 3
80% x 3
90% x 3+
All percentages are based off of 90% of your 1RM. When you see 3+ that means you do the max resp you can mange with that weight, with the goal of setting a rep record in each workout.
Metcon (AMRAP – Reps)
With a partner:
100 Double Unders buy in:
AMRAP:
21-15-9
Squat Cleans (135/95)
Ring Dips
At 12 minutes
Proceed to:
AMRAP
15-12-6
Power Clean and Jerk (135/95)
Pull ups
Cap 18:00