2/2/2018

CrossFit Praus – CrossFit

Warm-up (No Measure)

10 Minutes of:

25 ft. Bear Crawl

10 Grasshoppers

10 back squats with empty bar

25 double unders or 30 seconds practice.

Back Squat (15 minutes to complete 50 Back squats at 65%)

Metcon (Time)

Partner WOD:

Row 1000M/BIke 2500M (total)

Then 3 rounds of :

20 Dips

30 Overhead squat (95/65)

40 Pull Ups

50 Mason Twist

Cap 25 minutes.

Extra Work

15 Minute EMOM:

1.) 8 GHD Back Extentions

2.) 8 GHD Sit Ups

3.) 8 dumbell Cleans (50/35)

Metcon

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