08/28/2018 – Tuesday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

5 deadlifts with empty bar

5 front squats

10 tap swings

10 supermans

Pull from floor + Full Hang Clean Complex (EMOM 20)

Do a pull from the floor (focus on opening of the hips) then proceed to do a hang full clean.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Power Cleans (125/95)

10 Roll Outs

5 Sumo Deadlifts (125/95)

10 Hollow Rocks