09/05/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 Lunges with a twist

8 Over head squats with PVC

6 Windmills

4 Strict pull ups

2 Strict dips

Box Squats (5 x 5 @ 65-75%)

We will be back squatting to a box that is below parallel. Partner with someone so you have a spotter, no bailing!!
You will shoot for 65-75% of your back squat 1RM. But this is a different movement, if you don’t make it to those percentages that is o.k. work on technique, this is a new movement for a lot of people.

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Metcon (No Measure)

Cash Out
5 x Max L Sits