07/23/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

100 Meter Jog

10 Pass Throughs

50 Ft. Bear Crawl

10 Air squats

Muscle Up Work

15 minutes of Muscle Up work. Weighted, ring,bar,jumping. Skill work

Metcon (AMRAP – Reps)

400 M Buy in

Then 3 Rounds of 1 minute rest between each movement :

1 min max Power Clean (115/75)

1 min max Bent Over Row

1 min max Kettlebell Swings (53/35)

Score is total reps

Cash out (not part of wod time)

accumulate 3 minute total L sit hang from the rig. If you are not able to do an L sit, do your best possible hang or modify to a knee raised hang.