CrossFit Praus – CrossFit
Warm-up (No Measure)
Warm Up: 3 Rounds
5 deadlifts
4 clean pulls
3 power cleans
2 figure 4’s (each leg)
1 strict pull up
Metcon (Time)
4 rounds for time
10 Dumbbell Hang Power Cleans (50/35)
10 Wall Balls
20 Double Unders
10 Minute Cap.
Hang Power Clean (7 x 1 Hang Power Clean)
Work up in weight to a heavy clean , but no more than 85% of 1RM. Focus on technique and form.