3/22/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes of:

20 singles + 10 double

5 Hip Hinge and Reach

5 Squat and Pull-Over

5 frog leaps

Metcon (No Measure)

Goat Work:

15 minutes of Double Unders, Muscle Ups, Bar Muscle Ups, Cleans, Snatches….

Use this time to work on the skills you need to but never want to take the time to work on.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 with partner:

25 Air Squats

20 Double Unders

15/12 Calories on Bike or Rower

10 Box Jumps

5 pull ups

Split up movements as desired.

Short and Sweet Shoulders