07/17/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 Rounds with PVC:

10 Pass-Thrus

10 OHS

2 Rounds with empty barbell:

5 Power Snatches

5 Snatch Balances

Power Snatch (EMOM10)

2 Snatches EMOM

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Extra Work

L-Sit Hang 3 x 30sec

Hanging Leg Raise 3 x 10