09/16/2019 – Monday’s WOD – CrossFit Praus

09/16/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Run

Into 3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Presses

10 Banded Good Mornings

5 Inch Worms

5 Scapular Pull-ups

Deadlift (5 x 3)

All five sets should be at the same weight . Shoot for 80-85% of your 1RM.

Metcon (Time)

5 Rounds for time:

400m Run

7 Pull-ups

4 Clean & Jerks 185/125

20 minute time cap