09/10/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog


3 rounds

8 KB Suitcase Deadlifts (R/L)

8 KB Waiter’s Squat (R/L)

8 Single KB Shoulder Press (R/L)

50″ Overhead Bottoms Up KB Walk (L/R)

5 Inch Worms

10 Tap Swings

Lateral Handstand Wall Walk (3 down and backs)

Face facing the wall, walk down the west wall leading with your right side, rest and return leading with your left side.

Metcon (Time)

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm 50/35 lbs

5 Dumbbell Hang Clean and Jerk, Right Arm 50/35 lbs

10 Alternating Dumbbell Power Snatches 50/35 lbs

10 Chest to Bar Pull-ups

15/12 Calorie Assault Bike

Score is your slowest round