11/25/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

5 Partial squat thoracic rotations (R/L)

10 Banded pull apart

10 Banded high pulls

10 Banded pass through

10 Banded overhead squats

30 sec air squat hold

Overhead Squat (4 x 3)

Build to a heavy 3RM, then reduce down to 90% of that 3RM and perform 4 x 3

Masters: 3 x 3

Metcon (AMRAP – Reps)

In 16 minutes complete:

200 Double unders

50 Alternating dumbbell snatch

50 Single arm dumbbell push press

50 Single dumbbell box step-ups

In remaining time complete as many reps of strict pull-ups

Score is total reps completed

Competitors

Men: 50 lbs

Women: 35 lbs

Masters 55+/Intermediate

Men: 35 lbs

Women: 20 lbs

Scaled

Men: 20 lbs

Women: 10 lbs

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