08/09/2019 -Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 Minutes Bike/Row, then:

30 Bottoms ups KB Press per side

20 Romanian Deadlifts Each Leg

10 Boot Strappers

Romanian Deadlift (8 x 5 )

increasing in weight building to a heavy for today.

Metcon (Time)

4 Rounds for time:

100 M Dumbell Farmer Carry (50/35)

10 Double Dumbell Farmer Lunges

10 Devil’s Presses

Cap 13 minutes

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