6/20/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

8 Minutes:

10 Pass Through with band

10 Lunges with a twist

10 good mornings

10 calorie Row

Pull ups/ Muscle Ups

15 minutes of work:

Ring Muscle Ups

Bar Muscle Ups


Pull Ups

** Something that challenges you or you need to work on.

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 min AMRAP

40 -30-20-10

Calories on Assault Bike/ Rower

Dumbell hang power clean and jerks (50/35)

Abmat Sit Ups

One person works at a time