4/17/2018 – Tuesday’s WOD – CrossFit Praus

4/17/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Pass Throughs

10 Overhead Squats

2 Death Stretch each side

(20 Seconds each leg)

Shoulder Press (40%, 50%, 60% x 5)

With the starting numberof 90% of your 1RM you will perform 5 Reps of the shoulder press at each percentage :

40% x 5

50% x 5

60% x 5

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bent over row (95/65)

Floor Press

Bar Over Burpees

Cap 15 Minutes

Cash Out:

100 Sit ups for time

Extra Work

EMOM 10:

1.) 8 Chest to Bar

2.) 20 Double Unders