06/20/2019 – Thursday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

Warm-up

10min of

5 Ring Rows

10 Scap Push-ups

20 Lunges

Back/Front Squat Program

Back Squat

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

Front Squat

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 70%

Metcon (Time)

21 – 15 – 9

KB Swings (70/53)

SDHP (70/53)

CAP 9min

Extra Work

100 KB Mason Twists (35/25)