07/25/2018 – Wednesday’s WOD – CrossFit Praus

07/25/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 push press with empty bar

10 good mornings

10 hollow rocks

Push Press (1-1-1-1-1-1-1)

Increasing in weight, last 2-3 should be maximal weight.

Metcon (Time)

2 Rounds:

250 M Row (Run 200/Bike 750)

– 1 min rest

500 M Row (Run 400/Bike 1250)

– 2 min rest

750 M Row ( Run 600/ Bike 2000)

– 4 min rest.