CrossFit Praus – CrossFit
Metcon (Time)
Complete 3 rounds for time of:
27 Wallballs (20/14)
18 GHD Sit Ups OR 30 Ab Mat Sit Ups
9 Hang Power Clean (135/95)
10 minute time cap
Modified Option 1
Complete 3 rounds for time of:
27 Wallballs (14/10)
18 GHD Sit Ups OR 30 Ab Mat Sit Ups
9 Hang Power Clean (115/80)
Modified Option 2
Complete 3 rounds for time of:
27 Wallball Thrusters (light)
20 Ab Mat Sit Ups
9 Dumbbell Hang Power Clean (light)
Front Squat + Back Squat + Goblet Squat
Every 2 minutes for 10 minutes complete:
(2+2+10) 5×14 Build up in weight