02/07/2020 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 minutes on bike or rower, then:

2 Rounds:

10 Tap Swings

10 Scap Pull ups

10 Squatted Thoracic Rotations

10 FIgure 4’s (5L/5R)

Metcon (No Measure)

EMOM8

6 Strict Pull ups (even)

6 Strict Dips (Odd)

Rest 2 Minutes

EMOM8

10 Double Dumbbell Box Step Overs (even)

5 -6 Strict Toes 2 Bar (odd)

Metcon (Time)

80 Wall ball’s (20/14) (10/9)

60 Push Ups

40 Alternating Pistols

20 Overhead Squats (155/105)

Intermediate:

Wall ball’s (14/10) (10/9)

Overhead Squats (105/85)

Scaled:

Wall Ball’s (14/10) (9/9)

Air squats instead of Pistols

Overhead Squats (85/55)

Cap 15 Minutes