03/13/2020 – Friday’s WOD – CrossFit Praus

03/13/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on rower or bike

3 rounds of:

10 Russian kettlebell swings

50′ Overhead kettlebell carry (R/L)

50′ Frankenstein Walks

5 Figure 4 squats off rig (R/L)

5 Therapy squats

Clean

1 x 2 @ 60%

1 x 2 @ 65%

1 x 6 @ 70%

1 x 10 @ 75%

Masters:

1 x 2 @ 60%

1 x 2 @ 65%

1 x 4 @ 70%

1 x 8 @ 75%

Metcon (Time)

For time:

3 rounds of:

5 Bar muscle-ups

5 Snatches (power or full)

Then, 3 rounds of:

15 Deadlifts

30 Squats

Then, 3 rounds of:

5 Bar muscle-ups

5 Cleans (power or full)

18 minute time cap

Competitor

(155/105)

Intermediate

(135/95)

Scaled

(95/65)