Don’t forget to get signed up for WOD 4 Warriors this Saturday!!! We are hosting the event at the box for Team RWB
CrossFit Praus – CrossFit
Warm-up (No Measure)
15 Singles + 10 Doubles
10 Shoulder rotations
5 Hang power cleans (empty bar)
4 Front squats
3 Push Press
2 Figure 4’s each side
Metcon (No Measure)
Clean EMOM 30
Building in weight, work to a heavy for the day. May not be a 1RM, but if they are feeling good, go for it.
Need 2 good lifts at a weight before adding weight.
100 Double Unders for time OR 5 minutes of work on them.