11/18/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 rounds of:

10 PVC pass through

5 Reverse PVC pass through

10 PVC overhead squats

50′ Bent knee bear crawl

50′ Samson lunges

Class led Burgener warm-up

Snatch (8 x 2 E2MOM)

At 85% perform 2 lifts for 8 rounds, every two minutes.

Masters: 7 x 2

Metcon (Time)

Complete 4 rounds for time:

12 Deadlifts

3 Squat Snatches

1 Muscle-up

11 minute time cap

Competitor

Men: 135 lb

Female: 95 lb

Masters 55+

Men: 105 lb

Women: 75 lb

Intermediate

Men: 115 lb

Women: 65 lb

Scaled

Men: 65 lb

Women: 45 lb

1 Ring Muscle-up = 1 Pull-up + 1 Dip