08/27/2018 – Monday’s WOD – CrossFit Praus

08/27/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Pass Throughs

10 Air Squats with 3 sec. Pause

10 Spiderman Lunges

10 Hollow Rocks

Strict/Push Press Complex (5 sets of 5 reps of this complex)

At 70-85% of your 1RM Strict Press

do 3 Strict Press then 2 Push Press
If you start with a weight and it seems to light you can add slightly at the last 2 sets.

Longest Mile (Time)

4 Rounds for Time:

10 Burpees

100 Meter Run

10 Air Squats

100 Meter Run

10 Push-ups

100 Meter Run

10 Sit-ups

100 Meter Run

20 Minute Time Cap