01/10/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

50 Ft. Glute Stretch

50 Ft. Lunges with a Twist

50 Ft. Frankenstein

50 Ft T Walk

10 Pass Throughs

10 OHS with PVC

Metcon (Time)

For time:

100 Wall Ball Shots

75 Sit-ups

35 Ring Rows

25 Ring Dips, strict

20 Push Jerks, 155/105

15 Bar Muscle-ups

Or, as a 2-person team,

For time:

200 Wall Ball Shots

150 Sit-ups

70 Ring Rows

50 Ring Dips, strict

40 Push Jerks, 155/105

30 Bar Muscle-ups

Cap: 35 minutes

Intermediate:

Push Jerks 135/95

Chest to bar for Bar Muscle Ups

Scaled:

Push Jerks 95/65

Pull ups (variation of for BMU’s)

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