11/09/2018 – Friday’s WOD


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

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Warm-up (No Measure)

10 minutes of:

50 Ft. Buttkickers

50 Ft. High knees

10 Windmills

10 Light kettlebell swings

10 Mason Twist with Medball


Work on HSPU, Muscle Up’s, and Double Unders
20 Minutes Goat Work

You pick!!!

Metcon (Time)


Single Arm Dumbell Hang Power Clean and Jerk (50/35)

DB Box Step Overs (24/20)(50/35) (Two Dumbbells)

Weighted Hollow Rocks (20/14)

**At the top of every minute it takes to complete, STOP an do 3 Burpees!***

Cap 16 Minutes