06/08/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

50 Ft. High Knee

50 ft. Butt kickers

10 Side Lunges

10 air squats with a 3 sec. pause.

Back/Front Squat Program

Back Squat Front Squat

1 x 4 @ 75% 1 x 5 @ 60%

1 x 4 @ 80% 1 x 5 @ 65%

1 x 4 @ 80% 1 x 5 @ 70%

1 x 4 @ 80% 1 x 5 @ 70%

Metcon (Time)

21 – 15 – 9

Overhead Squats (95/65)

Push Ups

Box Jumps (24/20)

Cap 15 Minutes

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