Tuesday’s WOD: – CrossFit Praus

Tuesday’s WOD:

Warm-up:

EMOM 9, alternating:
a) 5 Goblet Squats + 10 Goblet Lunges, light
b) 6-8 Tap Swings on Pullup Bar, stop at each end for 2 seconds
c) 20-30 Single Unders + 10-15 Double Unders

WOD:

@ 0:00
AMRAP 10:
10 Squat Cleans, 185#/125#
50 Double Unders

@ 10:00
AMRAP 10:
10 Bar Muscle-Ups
Run 200m

@ 20:00
AMRAP 10:
10 Deadlifts, 275#/185#
50 Double Unders

@ 30:00
AMRAP 10:
10 Handstand Pushups
Run 200m

All four of these AMRAPs roll straight through, so you are working for 40 minutes non-stop. You must use one barbell and load it yourself. You may not add weight until after the clock hits 20:00.

Extra Work: Every Minute for 20 Minutes:

1 Power Clean & Jerk