11/06/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Russian kettlebell swings

10 Plank shoulder taps

10 Tap swings

10 Ring rows

50′ Bent knee bear crawl

50′ Walking glute stretch

30″ Air squat hold

Thruster (6 x 3 Reps)

Work to a heavy 3 Rep max working up in weight for 6 sets.

Masters: 5 x 3

Metcon (Time)

Complete 4 rounds for time of:

9 Hang squat cleans

9 Bar muscle-up

12/9 calorie bike

18 minute time cap

Competitor

Men: 165 lbs

Women: 115 lbs

Intermediate

Men: 135 lbs

Women: 95 lbs

1 Bar muscle-up = 1 Pull-up + 1 Dip

Scaled

Men: 65 lbs

Women: 45 lbs

1 Bar muscle-up = 1 Pull-up + 1 Dip

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