01/21/2020 – Tuesday’s WOD – CrossFit Praus

01/21/2020 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower, then:

2 rounds of:

10 Tap Swings

10 Scap Pull ups

10 Romanian Deadlifts with an empty barbell

10 Hang Power cleans

10 Shoulder Presses with empty bar

Strength

EMOM10

10 Push Ups: (Even Minutes)

5 Strict Pull ups (Odd Minutes)

Rest 2 Minutes, then:

EMOM10

15 Sit ups or 10 GHD Sit ups (Even Minutes)

30 Second Hand Stand Hold/Hand Stand Walk (Odd Minutes)

Jodi’s Jam (Time)

AMRAP 12

1 – Power Clean (80% of your 1RM P. Clean)

21 – Sit ups

19 – Kettlebell Swings (53/35)

79 – Double Unders

Extra Work

*****Birthday Burpees with Jodi!!!******