12/11/2020 – Fridays WOD

CrossFit Praus – CrossFit

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Shoulder Press (In a 10 minute window complete:)

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

Metcon (Time)

Teams of 2

Complete 2 rounds of:

100/75 Calorie Bike

40 Power Snatches (135/95)

20 minute time cap

Individual Option

Complete 2 rounds of:

50/40 Calorie Bike

15 Power Snatches (135/95)

Modified option 1

Teams of 2

Complete 2 rounds of:

80/60 Calorie Assault Bike

40 Power Snatches (95/65)

Modified option 2

Teams of 2

Complete 2 rounds of:

80/60 Calorie Row

30 Power Cleans (95/65)