11/15/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 Min:

5 Tap Swings

10 Squats with pause at bottom

5 Power Cleans with empty bar

10 Horizontal Abductors


Perform 1 Clean Pull and then one full clean. Increase in weight, but work on form and technique for 10 rounds.

Metcon (AMRAP – Rounds and Reps)


5 Dumbell Power Cleans (50/35)

3 Hand Stand Push Ups

1 Muscle Ups (ring or bar)