09/14/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

5 Calories on bike

4 Snatch Deadlifts

3 Power Snatches

2 Behind the neck presses

Shoulder Press (5 x 3 @ 75-85%)

Metcon (AMRAP – Rounds and Reps)

WOD:

Under a 10 minute running clock:

Find 1RM Hang Power Snatch, then load bar with 65% of that max

Clock continues until 20:00 with an AMRAP of :

6 Power Snatches

8 Bar Facing Burpees

10 Pistols

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