CrossFit Praus – CrossFit
Floor Press
Every 2 minutes for 10 minutes complete:
5 sets x 1 reps @ 90% 1RM Floor Press
Deadlift
Every 2 minutes for 10 minutes complete:
5 sets x 1 reps @ 90% 1RM Deadlift
Complete with Floor Press in the same 2 minute time frame
Metcon (Time)
For time complete:
30-20-10
Dumbbell Thrusters (2×50/35)
5-3-1
Rope Climbs
OR
30-20-10
Dumbbell Thrusters (2×50/35s)
20-15-5
Strict Pull-ups
12 minute time cap
Modified Option 1
30-20-10
Dumbbell Thrusters (2×35/25)
3-2-1
Rope Climbs
Modified Option 2
30-20-10
Wall Ball Thruster (light)
Ring Rows