03/01/2019 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 rounds:

10 Pass throughs

10 Overhead Squats

10 double Unders

10 boot strappers

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Extra Work

3 x 10 GHD

3 x 10 GHD Sit Ups

3 x 10 Dumbell Thrusters unbroken