03/02/2020 – Monday’s WOD – CrossFit Praus

03/02/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Russian kettlebell swings

5 Kettlebell suitcase deadlifts (R/L)

5 Kettlebell shoulder press (R/L)

5 Kettlebell waiter squats (R/L)

50′ T walks

50′ Bent knee bear crawl

Clean

1 x 2 @ 60%

1 x 2 @ 65%

1 x 8 @ 70%

1 x 8 @ 75%

Masters:

1 x 2 @ 60%

1 x 2 @ 65%

1 x 6 @ 70%

1 x 6 @ 75%

60-65% done in (quick) sets

Singles or doubles for 70%-75%.

Metcon (Time)

3 rounds for time of:

100 Double unders

30 Dumbbell box step overs (farmers carry hold)

20 minute time cap

Competitor

(35/25)

24 in box/20 in box

Scaled

(20 /10)

24 in box/20 in box