09/03/2019 – Tuesday’s WOD – CrossFit Praus

09/03/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

400m Jog

Into

3 Rounds

5 sumo inch worms

50′ Bear Crawls

50′ T Walks

5 KB Goblet Squats with 3 second pause at bottom

Back Squat (EMOM 2 reps for 15 rounds of 75% of 1RM)

Metcon (No Measure)

On a 25 minute clock, 5 rounds of:

Row/Bike for 50 seconds, rest 10 seconds

Row/Bike for 40 seconds, rest 20 seconds

Row/Bike for 30 seconds, rest 30 seconds

Row/Bike for 20 seconds, rest 40 seconds

Row/Bike for 10 seconds, rest 50 seconds