1/04/2022 – Tuesdays WOD

CrossFit Praus – CrossFit

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Back Squat

In 15 minutes complete:

Establish a 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM

Metcon (Time)

3 Sets

Every 6 minutes complete:

25/20 Calorie Row

600′ Shuttle Run (6×100′ Down and Back)

25/20 Calorie Row

5:30 minute time cap

Modified Option 1

3 Sets

Every 6 minutes complete:

20/16 Calorie Row

600′ Shuttle Run (6×100′ Down and Back)

20/16 Calorie Row

Modified Option 2

3 Sets

Every 6 minutes complete:

15/12 Calorie Row

300′ Shuttle Run (3×100′ Down and Back)

15/12 Calorie Row