09/30/2019 – Monday’s WOD – CrossFit Praus

09/30/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

6 1-Arm Dumbbell Shoulder Presses (R/L)

6 1-Arm Waiter Squats (R/L)

5 Sumo Inch Worms

50’ Samson Lunges

50’ Bent Knee Bear Crawls

5 Cossack Squats off rig (R/L)

Back Squat (E1.5MOM )

3 Reps @ 60% of 1RM for 10 sets

Masters (40+) – 2 reps per set at 60%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

20 Abmat Sit-ups

10 Left-arm overhead dumbbell walking lunges

10 Right-arm overhead dumbbell walking lunges

Competitors

50/35 lbs

Intermediate

40/25 lbs

Scaled

20/10 lbs