CrossFit Praus – CrossFit
Metcon (Time)
5 rounds for time of:
5 Dumbbell hang squat snatches, left arm
5 Dumbbell hang squat snatches, right arm
5 Dumbbell thrusters
200 meter Run
17 minute time cap
Competitor
(50/35)
Accessory/Mobility Work
10′ EMOM
PVC wrist roller 40 sec
Double KB deadlifts (70/53)
alternate exercises each minute 40 seconds work, 20 seconds rest
Core
2X30 Chaos Leg Lowers
3X8 Front Rack Single Arm KB Squats
3X12, 10, 8 Russian Twists (20 sec rest between sets) (R+L=1)
Squat
5 X3/leg Squats with ER Lift Off