02/12/2020 – Wednesday’s WOD – CrossFit Praus

02/12/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 min bike or rower, then:

2 Rounds

10 Tap Swings

10 Scap pull ups

10 Empty Bar Deadlifts

10 Power Cleans

10 Front Squats

10 Back Rack Rotations

Clean (6 x 3 @ 70-75% (Masters 5 x 3))

You will perform one POWER Clean and then perform a front squat before putting the bar down.

Metcon (Time)

3 Rounds:

500 M Row

15 Power Snatches (75/55)

9 Hand Stand Push Ups

Cap 18