CrossFit Praus – CrossFit
Warm-up (No Measure)
3 minutes on bike or rower
2 rounds of:
10 Pass Throughs
10 Overhead Squats with PVC (Broom stick works well also)
10 Windmills
6 Push-up shoulder taps
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
20 Dumbell Hang Clean & Jerks
20 box jumps
40 Double Under (80 singles)