05/16/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5min Ankle Mobility

3 Rounds

10 Squats w/pause

20 KB Snatches (light)

Back/Front Squat Program

Back Squat

10 @ 60%

8 @ 70%

8 @ 75%

8 @ 80%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9min

400m Run

20 KB Swings (70/53)

Extra Work

Reverse Hyper 3×15

GHD 3×15

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