08/21/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

Tabata – 20 seconds on – 10 seconds to move to the next movement.

Bottom half burpee

Mountain climbers

Jump Squats

Half moons

alternating foot taps on the ball.

Shoulder Press

Find a heavy for the day, then do 5 x 5 @ 75% of daily 1RM

Metcon (Time)

3 rounds every 4 minutes:

15/12 Cal on Bike or Rower

9 Bar Facing Burpees

6 Squat Snatches (115/75)

Score is slowest round out of the three.