12/14/2018 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 Singles + 20 Doubles

4 snatch deadlifts

3 hang power snatches

2 presses behind the neck

1 OHS

Front Squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

All of these numbers will be based off of 90% of your 1RM.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#