09/11/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

Tabata – 20 seconds on – 10 seconds to move to the next movement.

Bottom half burpee

Mountain climbers

Jump Squats

Half moons

alternating foot taps on the ball.

9/11 Tribute Wod (Time)

2001 Meter Row/Run (1.25 Miles)

11 Box Jumps (30/24)

11 Thrusters (125#/85#)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans (175#/120#)

11 HSPU’s

11 Kettlebell Swings (53#/35#)

11 Toes to Bar

11 Deadlifts (170#/120#)

11 Push Jerks (110#/75#)

2001 Meter Row/Run (1.25 Miles)

Leave a Reply

Your email address will not be published. Required fields are marked *

*