06/05/2018 – Tuesday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Tap Swings

10 Hollow Rocks

10 goblet squats (light)

Back/Front Squat Program

Back Squat Front Squat

1 x 6 @ 70% 1 x 5 @ 65%

1 x 6 @ 80% 1 x 4 @ 75%

1 x 3 @ 90% 1 x 4 @ 80%

1 x 2 @ 95% 1 x 4 @ 80%

Metcon (Time)

For time:

40 kettlebell swings (53/35)

20 Hang Power Snatches (115/75)

10 Ring Muscle Ups

5 Rope Climbs

Cap 15 minutes