07/10/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

8 Minutes of:

10 Pass Throughs

10 Boot Strappers

10 Lunges with a twist

100 M Run

Back/Front Squat Program

Back Squat Front Squat

1 x 5 @ 60% 1 x 5 @ 60%

1 x 3 @ 70% 1 x 5 @ 70%

1 x 2 @ 80% 1 x 5 @ 75%

1 x 2 @ 90% 1 x 5 @ 75%

1 x 1 @ 95%

1 x 1 @ 103%

Week 11 of 12

Metcon (Time)

21-15-9

Power Cleans (135/95)

Hand Stand Push Ups

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