07/18/2018 – Wednesday’s WOD – CrossFit Praus

07/18/2018 – Wednesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

10 minutes:

10 good mornings with empty bar

10 back squats with empty bar

10 pass throughs

Deadlift 3RM Then 85%

Find deadlift 3RM, then 85% 3×4

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 ft single arm overhead walking lunge

10 kettle bell swings

50 ft single arm overhead walking lunge (opposite arm)

10 kettle bell swings

100 ft. farmer carry

You pick the weight, it should be manageable to do the 50ft walking lunge unbroken. May use dumbbells or kettle bells.