08/02/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

100M forward run

10 Horizontal Abductors

100 M backwards jog

10 windmills

Power Snatch (EMOM 20)

Working to a heavy power snatch for the day, but not necessarily a one rep max. Work on technique and form, weight is NOT the goal here today.

Metcon (AMRAP – Reps)

12 min AMRAP

Buy in : 1000 Meter Row

AMRAP in remaining time:


1 Arm Dumbell OHS (50/35)

each dash is a 50 ft. farmer carry (70/53)