12/18/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Pass Throughs

10 Shoulder rack rotations with empty bar

10 Behind neck presses

10 Front squats

10 Good mornings

Floor 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.

Hang Clean & Jerk (Weight)

EMOM 20

Hang clean and jerk

**Perform one clean and jerk.