06-13-2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 shoulder rotations

10 T Walks

10 Frankensteins

10 tap Swings

5 presses with an empty bar

Split Jerk (5 x 2 @ 70%)

Metcon (AMRAP – Reps)

12 Min AMRAP

25 Overhead Squats (135/95)

25 Pull Ups

25 Kettlebell Swings (53-35)

25 Hand Stand Push Ups

(100 Reps per round)

Rest 5 Minutes then:

12 Minute AMRAP

25 Sit Ups

20 Bar Facing Burpees

15 Deadlifts (135/95)

10 Power Cleans (135/95)

(70 reps per round)

Score is total reps

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