01/28/2021 – Thursday WOD

CrossFit Praus – CrossFit

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Snatch (In a 10 minute window complete:)

Establish 1-RM Squat Snatch

Metcon (Time)

Complete 5 rounds for time of:

21 Toes to Bar

15 Bar Facing Burpees

9 Shoulder to Overhead (135/95)

18 minute time cap

Modified option 1

Complete 5 rounds for time of:

15 Toes to Bar

12 Bar Facing Burpees

9 Shoulder to Overhead (115/80)

Modified option 2

Complete 5 rounds for time of:

21 Hanging Knee Raises

15 Burpees

9 Shoulder to Overhead (95/65)

Modified option 3

Complete 5 rounds for time of:

20 Ab mat Sit-ups

10 Burpees

5 Dumbbell Push Press (50s/35s)