09/26/2019 – Thursday’s WOD – CrossFit Praus

09/26/2019 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

10 Squats with Held Plate Press Outs

10 Plate Front Raise

50′ High Knees

50′ Bear Crawls

50′ T Walks

50′ Lunges with Trunk Twist

Into

5 Empty Bar Squat Cleans

Then 2 rounds building weight

2 Loaded Bar Squat Cleans

Metcon (Time)

For time:

100′ Handstand Walk

9 Squat Cleans 185/125

75′ Handstand Walk

12 Squat Cleans 185/125

50′ Handstand Walk

15 Squat Cleans 185/125

25′ Handstand Walk

24 minute time cap

Intermediate

Men: 155

Women: 105

Scaled

Men: 95

Women: 65

Scaling Handstand Walk

8-6-4-2 Wall Walks

Extra Work

15 minutes of mobility