01/24/2019 – Thursday’s WOD – CrossFit Praus

01/24/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Tap Swings

15 Light KB Swings

15 Goblet Squats

Squat Clean (EMOM 20)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min

20ft. Dbl OH DB Lunges 50/35

10 T2B

10 DB Front Rack Squats

Extra Work

3×10 Bird Dog DB Rows

3×10 Weighted Hollow Rocks