01/07/2020 – Tuesday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes on Bike or rower:

3 Rounds:

9 Light KB Swings

7 goblet squats

5 Scap Push ups

3 Inchworms

1 Wall Walk

Metcon (No Measure)

EMOM 10

10 Push Ups (odd )

10 Box Jumps (even)

3 Minute Rest

(scale as needed, if proficient on Push Ups complete ring push ups)

EMOM10

3 Strict HSPU’s (odd)

3 Strict Pull ups (even)

Metcon (AMRAP – Reps)

9 Minute AMRAP:

10 Cal on Bike/Rower

20 Dumbell Hang Clean and Jerks

Competition:

Hang Clean and Jerks (50/35)

Masters:

Hang Clean and Jerks (35/25)

Scaled:

Hang Clean and Jerks (35/25)