09/18/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Run

Into 3 Rounds

5 Partial Squats with Thoracic Rotation (R/L)

50′ Bent Knee Bear Crawl

50′ Alternating Lunges with Rotations

10 Tap Swings

5 Scapular Pull-ups

5 Scapular Push-ups

GOAT Work (20 Minutes of gymnastics work or double unders.)

Work on HSPU, Muscle Up’s, and Double Unders

Metcon (Time)

12-9-6 reps for time of:

Hang Squat Cleans 165/115

Burpee Bar Muscle-ups

15 minute time cap