CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes of rig mobility –
Pick your pain.
Warm Up – 3 rounds
10 Samson Lunges
10 Empty Barbell Good Mornings
10 Pass Throughs
Push Press
70% of one rep Max
5 x 3
Open Wod 15.1 & 15.1A (AMRAP – Reps)
Complete as many rounds and reps as possible in 9 minutes of:
15 Toe-to-Bar
10 Deadlifts (115/75 lb)
5 snatches (115/75 lb)
15.1 A
Take 6 minutes to get a 1 rep- max clean and jerk
Score is total reps (partial rounds included) plus the weight in lbs that you successfully clean and jerk.
Scaled version use 85/55 as weights and substitute hanging knee raises for toes to bar.