05/25/2018 – Friday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds:

5 Inchworm Frog Jumps

10 Windmills

10 Back squats with PVC

Back/Front Squat Program

Back Squat Front Squat

1 x 8 @ 65% 1 x 5 @ 60%

1 x 8 @ 70% 1 x 5 @ 65%

1 x 8 @ 75% 1 x 5 @ 70%

1 x 8 @ 80% 1 x 5 @ 70%

Metcon (Time)

21-15-9

Thrusters (95/65)

Burpees

Sit Ups

Cap 12 minutes