08/13/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

5 minutes on bike or rower, then:

4 Rounds:

5 Deadlifts

5 Hang Power Clean

5 Strict press with bar

5 Front Squats

Hang Power Clean (8,8,5,5,3,3)

Increasing weight, hold on to the hang cleans for the full set of 8,8,5,5,3,3.

Metcon (AMRAP – Reps)

Increasing by two each round:

1,3,5,7,9….

Wallballs (20/14) (10/9)

Chest to Bar

8 Min AMRAP

Extra Work

3 x 100 M Farmer Carry

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