11/06/2018 – Tuesday’s Wod

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Wall Slides

10 Romanian Deadlifts with Bar

10 Hollow Rocks

10 boot strappers


1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

**All of these numbers are based off of 90% of your true 1RM.

**Make sure to push through the last set, that is were you will see progress.

Metcon (Time)

3 Person Team WOD:

30 Hand Stand Push Ups

60 Burpees

90 Pull Ups

120 Kettlebell Swings (53/35)

150 Ab Matt Sit Ups

180 Double Unders

These movements must be done in order. The team must also complete 250 box jumps (24/20) while the team is working on the load. Only one member at a time can work on load and only one member at a time can work on box jumps. Time is completed when load and box jumps are completed.

25 min cap