12/09/2019 – 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

Power Snatch (8 x 1 EMOM)

Build to a heavy single in 10 minutes, then reduce down to 90% and perform 8 rounds of EMOM.

Masters EMOM x 6

Metcon (AMRAP – Reps)

Every minute on the minute for 15 minutes complete:

10 Sit-ups

10 Air squats

AMRAP knees to elbows

Score is total reps of knee to elbows


Hanging knee raises