09/13/2019 – Friday’s WOD – CrossFit Praus

09/13/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Wall Slides

10 Tap Swings

10 air squats

Then:

3 Rounds with empty bar (do not put bar down between movements)

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Strict Presses

Power Clean, Full Clean & Jerk (E2MOM)

Without putting the bar down, complete a power clean, then a clean and jerk. Increasing in weight E2MOM

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

5 Power Snatches 95/65

10 Overhead Walking Lunges 95/65

1 Rope Climb