03/09/2020 – Monday’s WOD – CrossFit Praus

03/09/2020 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Banded high pulls

10 Banded good mornings

50′ Straight leg bear crawl

50′ T walks

10 Kip swings

10 Scapular pull-ups

Metcon (No Measure)

EMOM10

8 Barbell Roll Outs (Even)

8-10 Strict Dips (odd)

Rest 2 Minutes, then:

EMOM10

8-10 Ring Push ups (or weighted) (even)

6 Strict Pull ups (odd)

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 Deadlifts

20 Abmat sit-ups

Competitor

(275/185)

Intermediate

(225/155)

Scaled

(185/135)