11/13/2019 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

10 Russian kettlebell swings

5 Kettlebell deadlift (R/L)

5 Kettlebell high-pull (R/L)

5 Kettlebell shoulder press (R/L)

Class led Burgener warm-up

Power Snatch (E3MOM )

E3MOM complete 3 power snatches at 80% of your 1RM snatch for 5 rounds.

Masters complete 4 Rounds

Metcon (Time)

For time complete:

50 Chest-to-bar

15 Cal Bike

6 Cleans

12 minute time cap

*Cleans may be full or power

Competitors

Men: 225 lbs

Women: 155 lbs

Intermediate

Men: 185 lbs

Women: 125 lbs

Scaled

Men: 115 lbs

Women: 75 lbs

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