12/17/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 rounds:

10 squatting thoracic rotations

10 singles + 20 doubles

10 light strict presses

10 V-ups

Push Press

1 x 3 @ 70%

1 x3 @ 80%

1 x 3+ @ 90%

* Remember all of these numbers are based off of 90% of your 1RM.

Metcon (Time)

3 Rounds for time:

40 Double Unders

20 Toes 2 Bar

10 Thrusters (115/75)

Cap 15 minutes