CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
2 rounds of:
5 Partial squat thoracic rotations (R/L)
10 Banded pull apart
10 Banded high pulls
10 Banded pass through
10 Banded overhead squats
30 sec air squat hold
Snatch
1 x 2 @ 60%
1 x 2 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
Masters:
1 x 2 @ 60%
1 x 2 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
Metcon (Time)
Complete 4 rounds for time of:
20 Back squats*
50′ Handstand walk
*bar must be taken from floor
15 minute time cap
Competitor
(155/105)
Intermediate
(135/95)
50′ = 4 Wall walks
Scaled
(105/75)
50′ = 4 Wall walks