07/10/2019- Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 min on bike or rower, then:

5 Rounds

10 Tap Swings

10 Scap Push ups

10 Sampson Lunges

Strength

30 Strict HSPU

30 Muscle-ups

Extra Work

3 Rounds

20 Deadbugs

20 Birddogs

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min

Run 400m

20 KB Swings (70/53)

10 Pull-ups

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