Monday’s WOD – CrossFit Praus

Monday’s WOD

Warm-Up:

EMOM 12, alternating:
a) Jog 100m
b) 10 Goblet Squats, slow eccentric + pause at bottom
c) 30-40 Single Unders + 10-15 Double Unders

Strength:

Front Squat 4-4-4-4-4

WOD:

For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run

TIMECAP: 9:00

Extra Work:

Weighted Back Rack Carry

6x100m

Notes
Use a weight which is challenging but manageable. Focus on keeping good posture with abs engaged.