10/05/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 2 Rounds

10 Russian Kettlebell Swings

6 1-Arm Kettlebell Waiter Squats (R/L)

6 1-Arm Kettlebell High Pull (R/L)

6 1-Arm Kettlebell Push Press (R/L)

5 Inch Worms

10 Ring Rows

1 Wall Walk

Then, 3 Rounds:

5 deadlifts

5 power cleans

5 front squat

Start with empty bar and add weight per round.

Clean (E1.5MOM x 8 )

E1.5MOM complete 3 full cleans @ 60% of 1RM. Touch and go is ideal.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

50 Double Unders

15 Burpee Box Jump Overs 24/20

12 Strict Handstand Push-ups

Intermediate

Kipping Handstand Push-ups

Scaled

100 Single unders

15 Burpee Box Step Overs

12 Pike/Box Handstand Push-ups/Dumbbell Z Press

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