05/17/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10min of

10 Tap Swings

10 Scap Pull ups

10 Scap Pushups

5 Strict Pull-ups

5 Strict Push-ups

200m Jog

Strength (EMOM10)

Ring Muscle-up/transitions

*maintain challenging number

Metcon (AMRAP – Reps)


AMRAP 5min

10 DB Snatches (50/35)

5 Bar Muscle-ups

REST 3min

AMRAP 5min

10 DB 1Arm Clean/Jerk

7 C2B

REST 3min

AMRAP 5min

10 OH DB Lunges

10 Pull-ups

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