7/6/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 Rounds:

10 Windmills

10 Overhead Squats

10 Pass Throughs

10 Spiderman Lunges

2 sets of 10-12 on the Reverse Hyper

Back/Front Squat Program

Back Squat Front Squat

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

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

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

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

Metcon (Time)

5 Rounds:

50 Double Unders

5 Power Snatches (135/95)

Cap 15 Minutes

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