10/23/2020 – Fridays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

For time complete:

1,200 meter Run

63 Kettlebell Swings (53/35)

36 Pull-ups

800 meter Run

42 Kettlebell Swings (53/35)

24 Pull-ups

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

Rx+ Kettlebell Swings (70/53)

25 minute time cap

Scaling Option

800 meter Run

42 Kettlebell Swings (35/25)

36 Ring Rows

600 meter Run

36 Kettlebell Swings (35/25)

24 Ring Row

400 meter Run

21 Kettlebell Swings (35/25)

12 Ring 4Row

Another modification option would be to do full RX reps and distances, but share them with a partner!! Run together, but half the distance (because 2 at half the distance is the full distance 🙂 ) , work one rest one on reps!
Can’t make it to the gym today? Check out the home variation of this workout under “Home Gym” option in the Wodify app!