10/03/2019 – 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

100′ Overhead Plate Carry

5 Sumo Inchworms

5 Bottom Half Burpee

10 Tap Swings

10 Scapular Pull-ups

Deadlift (3 x 5 reps )

Build to a heavy 5 Rep, then drop to 90% and complete 3 x 5 Reps. Must hold on to sets, these need to be touch and go, no drop and chase.

Metcon (Time)

For time:

30 Overhead walking lunges

30 Knees-to-elbows

30 Sit-ups

30 Calorie row

30 Sit-ups

30 Knees-to-elbows

30 Overhead walking lunges

16 minute time cap


Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate


Cut reps by 10 on all movements


Men: Lunge with 35 lb. plate

Women: Lunge with 15 lb. plate