4/16/2018 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds or 10 minutes of:

10 half moons with wall ball

10 Boot Strappers

10 air squat broad jumps

5 inchworms

Clean (20 Min EMOM )

Build in weight to attempt to find a 1RM

Fight Gone Bad (AMRAP – Reps)

3 Rounds For Total Reps in 17 minutes

1 minute Wall Balls (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Extra Work

5K Row for time

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