Announcements
Don’t forget to get signed up for WOD 4 Warriors this Saturday!!! We are hosting the event at the box for Team RWB
CrossFit Praus – CrossFit
Warm-up (No Measure)
10 minutes of:
50 Ft. Buttkickers
50 Ft. High knees
10 Windmills
10 Light kettlebell swings
10 Mason Twist with Medball
GOAT WORK
Work on HSPU, Muscle Up’s, and Double Unders
20 Minutes Goat Work
You pick!!!
Metcon (Time)
21-15-9
Single Arm Dumbell Hang Power Clean and Jerk (50/35)
DB Box Step Overs (24/20)(50/35) (Two Dumbbells)
Weighted Hollow Rocks (20/14)
**At the top of every minute it takes to complete, STOP an do 3 Burpees!***
Cap 16 Minutes