Friday’s WOD – CrossFit Praus

Friday’s WOD

Warm-Up:

4 Rounds
10 Samson Lunges
10 Inchworms
10 Air squats

Strength:
Clean EMOM 12
Work to a heavy

Wod: AMRAP 20
10/8 Calories on Bike
10 Shoulder to over head (95/65)
20 Deadlifts (95/65)
30 Front Rack Walking Lunges (95/65)
40 Kettlebell Swings (53/35)
50 sit ups

Extra Work:
Suitcase Carry with plates. 50 ft x 8