CrossFit Praus – CrossFit
Clean and Jerk (10 minutes to establish 1RM)
Must be Squat Clean & Jerk
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
100 meter Run
10 Left Arm Dumbbell Hang Clean and Jerks (50/35)
10 Right Arm Dumbbell Hang Clean and Jerks (50/35)
50 Double-unders
Modified option 1
Complete as many rounds as possible in 15 minutes of:
100 meter Run
10 Left Arm DB Hang Clean and Jerk (35/20)
10 Right Arm DB Hang Clean and Jerks (35/20)
35 Double-unders
Modify option 2
Complete as many rounds as possible in 15 minutes of:
200m Row or 400m Bike
10 Left Arm DB Hang Clean (35/20)
10 Right Arm DB Hang Clean (35/20)
50 Single-unders