07/15/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5min Hip Stretch

5min Ankle Stretch

30 Squats

20 Duck Walk Steps

Back/Front Squat Program

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 103%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

200m Run

40 Push-ups

60 Squats