11/29-2019 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower

3 rounds of:

6 1-Arm kettlebell shoulder press

10 Russian kettlebell swings

10 Kettlebell romanian deadlifts

50′ 1-Arm kettlebell farmers carry (R/L)

5 Deep squat thoracic rotation (R/L)

5 Plank shoulder taps (R/L)

Power Clean & Jerk (8 x 2 @ 85-90% of your 1RM E2MOM)

8 x 2 @ 85-90% of your 1RM E2MOM.

Masters: 7 Rounds

Metcon (Time)

21-15-9 reps for time of:

Overhead squats

Toes-to-bars

Competitor

Men: 115 lbs

Women: 80 lbs

Masters 55+

Men: 75 lbs

Women: 55 lbs

Intermediate

Men: 95 lbs

Women: 65 lbs

Scaled

Men: 45 lbs

Women: 35 lbs

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