02/19/2020 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower, then:

3 Rounds:

10 Boot Strappers

10 Tap Swings

10 Scap Pull ups

10 Figure 4’s on rig (5L/5R)

10 Deep squat thoracic rotations.

Metcon (No Measure)


5 Devil’s Presses (50/35)(even)

10 Single Arm Alternating Dumbell Snatches (odd)

Rest 3 Minutes


6 Strict HSPU’s (even minute)

:30-:45 Double Unders or large set (odd minute)

Metcon (AMRAP – Rounds)

Death by box Jumps.

**Start by performing one box jump on the first minute, then add 1 box jump every minute until you can not perform all jumps required in the minute.