11/10/2021 – Wednesdays WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Metcon (Time)

4 sets

For time complete:

30 Wall Balls (20/14)

20/15 Calorie Echo Bike

10 Alternating Dumbbell Snatch (70/50)

– Rest 3 minutes between sets –

4 minute time cap

Modified Option 1

4 sets

For time complete:

24 Wall Balls (14/10)

18/15 Calorie Echo Bike

10 Alternating Dumbbell Snatch (60/40)

Modified Option 2

4 sets

For time complete:

20 Wall Ball Thrusters (light)

12/10 Calorie Echo Bike

10 Alternating Dumbbell Snatch (light))