12/28/2018 – Friday’s WOD – CrossFit Praus

12/28/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds:

10 Pass Throughs

10 Light single arm presses

10 Goblet squats

10 Lunges with a twist

Front Squat

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

* Remember all of these weights are at 90% of your 1RM.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Burpees over bar

Cash Out

Pick your pain mobility