1/03/2022 – Mondays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Hang Clean

Establish a 3RM Hang Squat Clean in 10 minutes

Clean Deadlift

Every 1:30 minutes for 6 minutes complete:

3 Clean Deadlifts @90% 1RM Clean

Metcon (Time)

For time complete:

21-15-9

Push Press (95/65)

Pull Ups

8 minute time cap

Modified Option 1

For time complete:

21-15-9

Push Press (75/55)

Pull Ups

Modified Option 2

For time complete:

21-15-9

Dumbbell Push Press (light)

Ring Rows

Metcon (Time)

– At 10:00-

For time complete:

15-12-9

Shoulder to Overhead (135/95)

Chest to Bar Pull Ups

8 minute time cap

Modified Option 1

For time complete:

15-12-9

Shoulder to Overhead (115/80)

Chest to Bar or Pull ups

Modified Option 2

For time complete:

15-12-9

Dumbbell Push Press

Jumping Pull Ups