12/3/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 Squatting Thoracic Rotations

8 Tap Swings

6 Boot Strappers

4 Spiderman Lunges

2 Dips

Muscle-ups (15 Minutes)

Work on muscle ups, transitions, pull ups, dips any part of a muscle up.

All That Fitness (AMRAP – Reps)

Fight Gone Bad With a Partner:

min 0-1: Wallballs (14/20)(9’/10′)

min 1-2: Sumo Deadlift High-Pulls (65/95)

min 2-3: Box-overs (24″/20″)

min 3-4: Shoulder to Overhead (65/95)

min 4-5: Calories on the Rower

3 Rounds.

Only one partner works at a time, score is the total amount of reps/calories achieved.

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