02/14/2020 – Friday’s WOD – CrossFit Praus

02/14/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

2 Rounds:

10 Pass Throughs

10 Kettlebell Swings

10 Good Mornings to a squat with kettelbell

10 Strict Press (5L/5R)

10 Lunges with a Twist

Shoulder Press (10,8,7,6 @ 70-75% (Masters 8,7,6,5))

You should be doing a lift every 3 minutes or so.

Metcon (Time)

For Time

30 Partner Burpees

100 Wall Ball Shots (20/14 lb)

100 Pull-Ups

200 Double-Unders

4 Rope Climbs (20 ft)

Then:

4 Rounds of:

15 Thrusters (45/35 lb)

15 Kettlebell Swings(53/35 lb)

15 Box Jumps (24/20 in)

Back Squat (10, 8,7,6 @ 70-75% Masters 8,7,6,5)

This is extra work to be performed after class.