5/16/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Floor Press (1 x 1)

All numbers are based off of 90% of your 1 RM.

1 x 5 at 75%

1 x 3 at 85%

1 x 1+ at 95% (Don’t forget the +)

Warm-up (No Measure)

3 rounds:

200 Meter Run

10 Sampson Lunges

10 windmills

Metcon (Time)

50 Air Squats

40 Push Ups

30 Sit Ups

20 Wall Balls (20/14)(10/9)

10 Burpees to a plate

50 OH Walking Lunges (45/25) Plate

40 Mason Twists (20/14)

30 Kettlebell Swings (53/35)

20 Box Jumps (24/20)

10 Burpees to a plate

25 minute time cap

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