01/31/2020 – Friday’s WOD – CrossFit Praus

01/31/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower:

then, 3 rounds:

10 tap swings

10 shoulder shrugs with light weights (dumbell or kettlebell)

10 Strict Shoulder Press empty bar

10 Boot Strappers

Shoulder Press (3 x 10 @ 60% 3 x 8 @ 60% Masters)

Metcon (Time)

3 Rounds, each for time of:

15 Pull-ups

200 Ft. Farmer’s Carry

250m Row

*Rest 3 minutes between each round*

Cap 20 Minutes

Men: Two 50-lb. dumbbells

Women: Two 35-lb. dumbbells

**You may use kettlebells or dumbbells.

Back Squat (3 x 10 @ 60% 3 x 8 @ 60% Masters)

This is extra work to be performed outside of class time.