09/21/2018 – Friday’s WOD – CrossFit Praus

09/21/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Minutes of:

400 M on bike

5 Snatch Deadlifts

4 Hang snatch high pulls

3 Overhead squats

2 Behind the neck presses

Snatch (1 RM )

You will have 25 minutes to find your 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Dips

10 Power Cleans (65% of your 1RM)

Cash Out

EMOM 10

1.) 30 Double Unders

2.) 15 sit ups