CrossFit Praus – CrossFit
Warm-up (No Measure)
3 Rounds:
10 shoulder rotations
10 T Walks
10 Frankensteins
10 tap Swings
5 presses with an empty bar
Split Jerk (5 x 2 @ 70%)
Metcon (AMRAP – Reps)
12 Min AMRAP
25 Overhead Squats (135/95)
25 Pull Ups
25 Kettlebell Swings (53-35)
25 Hand Stand Push Ups
(100 Reps per round)
Rest 5 Minutes then:
12 Minute AMRAP
25 Sit Ups
20 Bar Facing Burpees
15 Deadlifts (135/95)
10 Power Cleans (135/95)
(70 reps per round)
Score is total reps