08/21/2018 – Tuesday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

3 strict pull ups (or jump and do a negative)

6 broad jumps from squat

9 Sampson lunges

12 pass throughs

Rope Climb (20 minutes)

Skill work. If you have rope climbs challange yourself, if you do not, work on different skills.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6 pull ups

9 box over burpees

12 sit ups

Extra Work