CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds of:
10 Russian kettlebell swings
5 Kettlebell shoulder press (R/L)
5 Kettlebell waiter squats (R/L)
5 Plank shoulder taps (R/L)
50′ Bent knee bear crawl
50′ Lunges with thoracic rotations
Clean
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)
3 rounds for time of:
10 Dumbbell hang squat snatches, left arm
5 Bar muscle-ups
10 Dumbbell hang squat snatches, right arm
5 Bar muscle-ups
15 minute time cap
Competitor
(50/35)