11/20/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 thoracic rotations in a squat

5 Empty bar deadlifts

4 Power Snatches

3 Behind the neck presses

2 overhead squats

Metcon (Time)

5 rounds with a partner of 250 M row. (Total of 2500M)


Snatch pull followed by a snatch (can be power or full) . Building in weight, working on form and technique for 15 Rounds or 30 minutes total.