10/08/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 2 Rounds

5 Dumbbell Waiter Squat (R/L)

5 1-Arm Dumbbell Shoulder Press (R/L)

5 1-Arm Dumbbell Thruster (R/L)

5 Inch Worms

50′ Bent Knee Bear Crawl

50′ Lunges w/ Thoracic Rotation

Burgener Warm Up Led by Coach

Snatch (E2MOM)

Every 2 minutes on the minute perform 3 full snatches @ 60%of 1RM x 8 Rounds.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

25 Burpees

15 Body-weight back squats

*barbell taken from floor


20 Burpees

10 3/4 Body-weight back squats


12 Burpees

12 1/2 Body weight back squats

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