10/23/2019 – Wednesday’s WOD – CrossFit Praus

10/23/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Minutes Bike or Rower

Into 3 Rounds

10 Kettlebell Goblet 3″ Pause Squats

10 Kettlebell Swings

50′ Kettlebell Overhead Carry (R/L)

10 Tap Swings

10 Scapular Pull-ups

1 Wall Walk

Front Squat (5 x 3 )

Build to a heavy 3RM for the day, then do 90% for 5 x 3 Resting 2 minutes between sets.

Masters: 4 x 3

Metcon (Time)

20.3 Preview

For time complete:

21-18-15-12-9-6-3

Pull-ups

Handstand Push-ups

14 minute time cap

Scaled:

Banded Assisted Pull-ups/Ring Rows

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