CrossFit Praus – CrossFit
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes of:
Teams of 2 (1:1)
15/12 Bike Erg or 12/9 Calorie Echo Bike
12 GHD Sit Ups OR 15 Ab Mat Sit Ups
10 Box Jump Overs (24/20)
Modified Option 1
Complete as many rounds and reps as possible in 16 minutes of:
Teams of 2 (1:1)
12/10 Bike Erg or 12/9 Calorie Echo Bike
10 GHD Sit Ups OR 15 Ab Mat Sit Ups
8 Box Jump Overs (20)
Individual Option
Complete as many rounds and reps as possible in 16 minutes of:
15/12 Bike Erg or 12/9 Calorie Echo Bike
12 GHD Sit Ups OR 15 Ab Mat Sit Ups
10 Box Jump Overs (24/20)
Power Snatch + Overhead Squat
Every 2 minutes for 12 minutes:
x3 @60% of 1RM Power Snatch
x3 @65%
x2 @70%
x2 @75%
x1 @80%
x1 @80%