01/20/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike/rower, then:

2 Rounds

10 Partially squatted thoracic rotations

10 Pass throughs

10 OHS


Burgener Warmup lead by coach.

Snatch (5 x 3 @ 60-69%)

Every two minutes on the minute you will complete 3 Squat Snatches @ 60-69% of your 1RM.

Metcon (Time)

AMRAP 14 minutes of:

1 Rope Climb, 15 ft.

3 Ring Muscle-ups

5 Burpee Box Jump Overs, 24″/20″

7 toes-to-bar

Back Squat (4 x 10 )

This is going to be “extra work”. This will not be completed during class time, but if you would like to get some additional strength work in, please check with coaches to get this completed outside of class time.