03/12/2020 – Thursday’s WOD – CrossFit Praus

03/12/2020 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200 m jog

2 rounds of:

5 1-Arm kettlebell shoulder press (R/L)

5 Kettlebell waiter squat (R/L)

5 1-Arm kettlebell thruster (R/L)

5 Inch worms

50′ Lunges with thoracic rotation

Metcon (No Measure)

EMOM10

10 Bulgarian Split Squats (5L/5R) (Even)

10 Romanian Deadlift (5L/5R) (odd)

2 min rest

EMOM 9

Min1 – Weighted Standing Y – 8-10 reps

Min2 – Weighted Standing T – 8-10 Reps

Min 3 – Double Dumbell Tricep Push back – 8-10 Reps

Metcon (Time)

For time:

21 Dumbbell thrusters

Run 400 meters

18 Dumbbell thrusters

Run 400 meters

15 Dumbbell thrusters

Run 400 meters

12 minute time cap