01/08/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 minutes on bike or rower:

2 Rounds:

10 Tap Swings

10 Scap Pull ups

10 Figure 4’s on Rig (5L/5R)

10 Cosac Squats (5L/5R)

10 KB Strict Press

Thruster (Find 1RM heavy Thruster)

15 minutes to build to a heavy thruster

then:

Metcon (AMRAP – Reps)

4 min AMRAP

12 Thrusters @ 65% of heavy

6 Toes to bar

Rest 4 minutes, then:

4 min AMRAP

9 Thrusters at 70% of Heavy

9 T2B

Rest 4 minutes, then:

4 min AMRAP

6 Thrusters at 75-77%

12 T2B

Score Total reps

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