05/14/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 KB bottoms up Presses (5 per side)

10 Air squats (pause @ bottom)

10 Tap Swings

10 light KB swings

Strength

30 Strict HSPU

50 Strict Pull-ups

50 Thomas Touches

Metcon (Time)

3 Rounds

200m Run w/KB (53/35)

20 Push Presses (95/65)

20 Goblet Lunge (53/35)

CAP 16min

Extra Work

50 Bird Dog Rows

https://www.youtube.com/watch?v=JENJi0yMB20

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