01/24/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

20 Single Unders

15 Sit Ups

10 Sampson Lunges

5 Inch Worms

Strength (EMOM12)

30 Seconds of work on Double Unders on (even minutes)

1R/1L Turkish Get up (odd minutes)

Competition

50/35

Intermediate

35/25

Scaled

25/15

Metcon (Time)

7 Rounds:

15 Burpees

25 Air Squats

* Rest 2 minutes between rounds

Cap 30 minutes.