06/29/2018 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Back/Front Squat Program

Back Squat Front Squat

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

1 x 5 @ 75% 1 x 5 @ 65%

1 x 5 @ 75% 1 x 5 @ 65%

1 x 5 @ 75% 1 x 5 @ 65%

Warm-up (No Measure)

10 Minutes of:

5 inchworm frog jumps

10 spider-man lunges

10 windmills

10 air squats with 3 sec. pause at the bottom

Metcon (Time)

4 Rounds for time:

400 M Run

15 Power Snatches (75/55)

15 minute time cap