3/13/2018 – Tuesday’s Wod

CrossFit Praus – CrossFit

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Warm-up

10 Minutes of:

10 Samson Lunges

5 Good Mornings with Empty Bar

5 Power Snatches with Empty Bar

5 Front Squats with Empty Bar

Snatch (5 x 1 @ 80 % of 1RM)

Warm up weight and make sure to do all 5 reps at 80% or as close to 80% as possible.

Metcon (Time)

5 Rounds:

10 Thrusters (45/35)

10 Pistols

10 Hang Power Snatches (45/35)

10 Hollow Rocks

Cap 15 Minutes

Gymnastics

https://app.romwod.com/workout/open-series-2018-18-1

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