09/13/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

100 M Jog

10 Pass Through’s

10 Overhead Squats

10 Figure 4’s

Snatch Balance (5 sets)

Perform 1 snatch balance with 3 OHS. Complete 5 sets increasing in weight.

Metcon (Time)

WOD:

2 Rounds

10 OHS (135/95)

10 Box Jumps

Rest 1 min

2 Rounds

12 OHS (115/75)

12 Box Jumps

Rest 1 min

2 Rounds

14 OHS (95/65)

14 Box Jumps

Cash Out

Cash Out:

100 Mason Twists (20/14)

Rest 1 min

75 Mason Twists

Rest 30 sec

50 Mason Twists

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