7/13/2018 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

2 Rounds:

10 Air squats with a 3 sec pause at the bottom

50′ high knees

50′ butt kickers

50′ T walks

50′ Frankensteins

10 Pass Throughs

Back/Front Squat Program

Back Squat Front Squat

1 x 5 @ 60% 1 x 5 @ 60%

1 x 5 @ 65% 1 x 5 @ 70%

1 x 5 @ 70% 1 x 5 @ 75%

1 x 5 @ 70% 1 x 5 @ 80%

Metcon (Time)

3 Rounds:

30 Pistols

20 Sit ups

10 Ring Dips

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