07/30/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes of:

10 calories on rower

8 Tap Swings

6 High Hang Snatch pulls (empty bar)

4 snatch grip deadlifts (empty bar)

Snatch Push Press + OHS (E2MOM x 15 Rounds)

Perform one snatch push press and then one OHS. Slowly increasing in weight until almost maximal for today.

Metcon (AMRAP – Rounds and Reps)


200 M Row

50 Double Unders

This is not the time to practice double unders. If you can not string large sets with only 1-2 misses at 50, scaling in suggested. This workout is intended for intensity.

Scaling suggestions:

200m + 30 Double Unders

or possibly

100M + 30 single unders.