11/22/2019 – Friday’s WOD – CrossFit Praus

11/22/2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

10 Russian kettlebell swings

6 1-arm kettlebell waiter squats (R/L)

6 1-arm kettlebell shoulder press (R/L)

10 Scapular push-ups

10 Wall slides

Clean (8 x 2 E2MOM @ 85%)

Take 8 minutes to warm up to 85% of your 1RM and perform 2 Squat cleans E2MOM.

Masters: perform 7 Rounds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 9 minutes of:

15 cal row

15 Push-ups