5/3/2018 – Thursday’s WOD – CrossFit Praus

5/3/2018 – Thursday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes of:

10 Boot Strappers

10 singles + 10 Double Unders

10 Windmills

10 Grasshoppers

Back/Front Squat Program

All of these numbers are based on your true 1RM.

Back Squat: Front Squat:

1 x 10 @ 60% 1 x 5 @ 60%

1 x 8 @ 65% 1 x 5 @ 65%

1 x 8 @ 70% 1 x 5 @ 70%

1 x 8 @ 75% 1 x 5 @ 70%

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

6 Hand Stand Push Ups

12 sit ups

24 Walking Lunges

48 Double Unders