09/17/2016 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Air Squats with a 3 second pause

10 Spiderman Lunges

10 Windmills

Box Squats (5 x 2 @ 85-95%)

We will be back squatting to a box that is below parallel. Partner with someone so you have a spotter, no bailing!!
If you are unable to hit these percentages, make sure you are using a challenging weight for two reps for today.

Metcon (AMRAP – Reps)


00:00 – 2:00

Max Reps of Front Squats (135/95)

2:01 – 3:59


4:00 – 10:00


6 Power Cleans (135/95)

6 Burpees
Add reps from front squat portion to the total number of reps from the AMRAP to have one total number of reps.

Cash Out

1000 M row