3/12/2018 – Monday’s Wod

CrossFit Praus – CrossFit

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Warm-up

5 Rounds:

5 legs+ 5 legs and Arms + 5 Regular Pulls on rower

5 Green Band Pass Throughs

25 ft Bear Crawl

Front Squat (5 x 3 @ 75% of 1RM)

Metcon (Time)

1000 M Row/ 2500 Bike:

Then: 3 Rounds

15 Wall Balls 10 Ft. (20/14)

15 Kettlebell Swings (53/35)

30 Mason Twist (20/14)

14 Minute Cap

Extra Work

https://app.romwod.com/workout/open-series-2018-18-3

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