03/20/2020 – Friday’s WOD – CrossFit Praus

03/20/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

2 rounds of:

10 Squats

5 Box step ups (R/L)

10 Banded pass through

10 Banded shoulder presses

10 Banded good mornings

2 Wall walks

Metcon (No Measure)

EMOM10

6 Strict Hand Stand Push Ups (even)

6 Dumbell Box Step Overs (odd)

Rest 2 mintes:

EMOM 10

10 Hip Hinge to Press (5L/5R)(even)

10 Pistols (Challenging) (5L/5R) (Odd)

2020 Online Qualifier Event 4 (Time)

3 rounds for time of:

9 Bar muscle-ups

18 Toes-to-bars

12 minute time cap
From 0:00 to 12:00

Metcon (Weight)

From 12:00 to 18:00

Establish 1 RM Clean and Jerk