Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100′ Dumbbell or Kettlebell Front Rack Carry, left arm
b) 100′ Dumbbell or Kettlebell Front Rack Carry, right arm
c) 10 Perfect Burpees

Strength:

For Time:
40 Kettlebell or Dumbbell Thrusters, heavy

TIMECAP: 8:00

WOD:

AMRAP 20:
12 Power Cleans, 135#/95#
20 Bar Facing Burpees

Extra Work: Back Squat 6-6-6-6, add 5-10lbs to each set from last week

Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.