7/02/2021 – Fridays WOD

CrossFit Praus – CrossFit

View Public Whiteboard

Metcon (Time)

For time complete:

24/20 Calorie Echo Bike

-into-

42-30-18

Wall Balls (30/20)

Toes to Bar

-into-

24/20 Calorie Echo Bike

16 minute time cap

Modified Option 1

For time complete:

18/14 Calorie Echo Bike

-into-

42-30-18

Wall Balls (20/14)

Toes to Bar

-into-

18/14 Calorie Echo Bike

Modified Option 2

For time complete:

16/12 Calorie Echo Bike

-into-

21-15-9

Wall Balls (light)

Hanging Knee raises

-into

16/12 Calorie Echo Bike

Back Squat

Build to a heavy single for the day in 10 minutes