CrossFit Praus – CrossFit
Warm-up (No Measure)
3 rounds:
15 singles + 10 double unders
10 lunges with a twist
10 front squats with light weight
10 hollow rocks
Granite Games 2018 – WOD 6 (Time)
AsRx
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
50 Dumbbell Thrusters (50lb/35lb)
75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)
150 Double Unders
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Intermediate
20MIN TIME CAP
150 Double Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Double Unders
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled
20MIN TIME CAP
150 Single Unders
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
50 Dumbbell Thrusters (35lb/20lb)
75 ft. Front Rack Dumbbell Walking Lunge (35lb/20lb)
150 Single Unders
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell