03/05/2020 – Thursday’s WOD – CrossFit Praus

03/05/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

2 rounds of:

10 Russian kettlebell swings

5 Single arm kettlebell press (R/L)

5 Inch worms

10 Kip swings to a pike

10 Scapular pull-ups

5 Figure 4’s on rig (R/L)

Metcon (No Measure)

EMOM 10

:30-:45 sec DU work (even)

15 Sit Ups (odd)

2 min rest

EMOM 8

6 Burpee box jump overs

10 Single Leg Dumbell Romanian Deadlifts (5L/5R) (50/35)

Metcon (Time)

For time, using a single dumbbell:

10 Strict pull-ups

40 Overhead walking lunges

10 Strict pull-ups

30 Alternating snatches

10 Strict pull-ups

20 Overhead squats (10 each arm)

10 Strict pull-ups

10 Turkish get-ups

10 Strict pull-ups

25 minute time cap

Competitor

(50/35)

Intermediate

(35/25)