06/01/2018 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 pass Throughs with PVC

10 Good Mornings with empty bar

10 back squats with bar

Back/Front Squat Program

Back Squat Front Squat

1 x 6 @ 65% 1 x 5 @ 60%

1 x 6 @ 75% 1 x 5 @ 65%

1 x 6 @ 80% 1 x 5 @ 70%

1 x 6 @ 80% 1 x 5 @ 70%

Metcon (Time)

4 Rounds

5 Dips

10 Burpees

15 Box jumps (24/20)

20 Russian Kettlebell Swings (70/53)

Cap 12 minutes