09/23/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

200m Jog

Into 3 Rounds

5 Partial Squat Plus Thoracic Rotation (R/L)

10 Paused KB Squat Press Outs

50′ 1 Arm KB Farmers Carry (R/L)

10 Mountain Climbers (R/L)

5 Lateral Leg Swings Off Rig (R/L)

Paused Front Squat (E2MOM for 24 minutes)

Every 2 minutes on the minute complete 3 front squats pausing at the bottom for a 3 count. Work up in weight for a heavy 3 rep for today.

Metcon (Time)

For time:

53 Dumbbell Box Step Overs 50/35 lbs 24/20 in

2+ Burpee Box Jump Over if you break

(Dumbbells must be held in a farmer carry position)

9 minute time cap

Every time you break add 2 additional burpee box jump overs, ex: 2, 4, 6, 8…