10/15/2019 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 4 Rounds

5 Partial Squat Thoracic Rotations (R/L)

10 Banded High Pulls

10 Banded Good Mornings

5 Sumo Inch Worm

5 Bottom Half Burpees

50′ Straight Leg Bear Crawl

50′ T Walks

Deadlift (5 x 5 @ 65% of 1RM)

Rest approximately 2 minutes between sets.

Masters: 5 x 4@ 65%

Megan (Time)

Benchmark Megan

For time complete 21-15-9 reps of:

Burpees

Kettlebell Swings

Double Unders

9 minute time cap

Competitors

Male: 53 lbs

Female: 35 lbs

Scaled

42-30-18 Single unders

Male: 35 lbs

Female: 20 lbs
90th Percentile

Men: 4:23

Women: 4:40

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