09/09/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

100 M Jog

5 Squatted Thoracic rotations each side

5 Power Snatches

5 Behind the neck presses

5 OHS

Snatch (EMOM 20)

Building in weight to a heavy do 1 full snatch every minute on the minute.

Metcon (Time)

For Time:

3-6-9-12-15 reps

Hang Power Clean 155/105

Lateral Burpee Over Barbell

14 minute time cap

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