09/05/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes Row/Bike

Into

3 Rounds

6 1 Arm DB High Pull (L/R)

6 1 Arm Thrusters (L/R)

50′ 1 Arm DB Overhead Carry (L/R)

10 Tap Swings

10 Ring Rows

Muscle-ups (20 minutes)

Ring Muscle ups, Bar muscle ups, drill work.

Complete 30 Ring Muscle-ups or Bar Muscle-ups within 15 minutes.

Metcon (Time)

12 Rounds for time of:

100m Run

3 Shoulder-to-Overhead 185/125

*Weight must be taken from ground*

16 minute time cap

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