06/07/2019 – Friday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 minutes mobility or bike/row

3 Rounds

5 Power Cleans

5 Front Squats

5 Strict Presses

Floor Press

5 X 3 @ 80%

If you don’t have a 1RM, find a challenging 3 RM for today.

Metcon (No Measure)

EMOM 20

1. 2 Rope Climbs

2. 10 Plate to Overhead

3. 10 Sit ups

4. 10 OH Plate Lunges

5. 3 Power Cleans

Extra Work

50 Bird Dog Rows

https://www.youtube.com/watch?v=JENJi0yMB20

Leave a Reply

Your email address will not be published. Required fields are marked *

*