06/05/2019 – Wednesday WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 min of :

5 Strict Pull-ups

10 Strict Push-ups

15 Perfect Squats

Strength

Single Arm DB Strict Press

3 x 10

DB Bent Over Row

3 x 10

One Legged Squat to Bench/Box

3 x 10 each (add weight if possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Muscle-ups

10 Deadlifts (225/155)

20 Air Squats

40 DU’s

Extra Work

Reverse Hyper 3×15

GHD 3×15