Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 5 RDLs @ 30X1 Tempo
b) 5 Inchworms
c) 5 Front Squats @ 30X1 Tempo

Strength:

Back Squat 5×5 @ 90% of 5RM

WOD:

For Time:
50 Hang Power Cleans

TIMECAP: 7:00

Extra Work: Deadlift 4×3 @ 70% of 3RM