4/11/2018 – WednesdaysWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 Good Mornings

10 Inchworm Frog Jumps

10 Tap Swings

10 Air squats with pause at bottom (3 sec)

Deadlift (5 x 3 x 1)

5 at 75%

3 x 85%

1+ x 95%

All percentages are based off of 90% of your one rep max. The last set is meant to be a maximal set. This is where you will build your strength.

Metcon (Time)

5 Rounds

5 Deadlifts (275/185)

10 Med Ball Cleans (20#/14#)

15 push ups

20 Mason Twist (20#/14#)

Cap 16 Minutes

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