11/11/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Kettlebell goblet squats

10 Kettlebell goblet good morning

10 Kettlebell romanian deadlifts

50′ Bear crawls

50′ Lunges with thoracic rotations

Back Squat (6 x 3)

Build to a heavy 3RM and reduce by 10% and complete 6 x 3

Masters: 5 x 3

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 12 minutes of:

30 Double-unders

15 Sit-ups

10 Alternating dumbbell snatches

Competitor

Men: 50 lbs

Women: 35 lbs

Intermediate

Men: 40 lbs

Women: 25 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

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