08/02/2019 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

Run 200m

10 Tap Swings

10 Light KB Swings

10 single arm presses

Strength

Core Challege (Marcus Filly)

4 Sets (Goal:unbroken set)

4 Strict K2E

4 Strict T2B

6 Kipping K2E

6 Kipping T2B

8 Alt. Crossing Opposite K2E

8 Alt. Crossing Opposite T2B

*rest 1min between sets

Metcon (Time)

25 Hang Power Cleans (155/105)

Run 200m

15 Hang Power Cleans (165/110)

Run 400m

5 Hang Power Cleans (185/125)

Run 800m

CAP 20min

Extra Work

3×10 Back Ext.

3×20 Hollow Rocks