1/14/2019 – Monday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Rounds

10 Tap Swings

10 Front Squats

8 Strict Presses

6 Thrusters

Strength

In Any Combo/Rep Scheme

30 Strict HSPU

50 Strict or Weighted Pull-ups

Metcon (Time)

15 Thrusters 95/65

45 DU’s

12 Thrusters

36 DU’s

9 Thrusters

27 DU’s

6 Thrusters

18 DU’s

3 Thrusters

9 DU’s

CAP: 12min

Extra Work

3×10 Bird Dog DB Rows

3×10 Weighted Hollow Rocks

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