09/20/2019 – Friday WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 2 Rounds

10 Russian Kettlebell Swings

8 1-Arm Kettlebell Shoulder Presses (R/L)

8 1-Arm Kettlebell Waiter Squats (R/L)

50′ 1-Arm Overhead Kettlebell Carry (R/L)

50′ Bent Knee Bear Crawl

50′ Heel Sweeps

High-Hang Clean (EMOM20)

Increasing in weight, work to a heavy weight for the day. Focus on opening the hips and quick elbows to get under the bar.

Metcon (Time)

3 Rounds for time of:

21 Calorie Row

12 Handstand Push-ups

3 Rope Climbs

15 minute time cap