06/12/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Back/Front Squat Program

Back Squat Front Squat

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

1 x 5 @ 80% 1 x 4 @ 75 %

1 x 3 @ 85% 1 x 4 @ 80%

1 x 2 @ 90% 1 x 4 @ 85%

1 x 1 @ 100%

Warm-up (No Measure)

3 rounds:

10 Spiderman Lunges (take your time, nice big stretch)

10 lunges with a twist

5 windmills each way

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

10 Dumbell Hang clean and Jerks (50/35)

10 T2Bar

10 Calories Row/Bike

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