1/28/2019 – Monday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 Rounds

10 Kneeling KB Press

10 Tap Swings

10 Jump Squats

Strength

In Any Combo/Rep Scheme

30 Strict HSPU

50 Strict or Weighted Pull-ups

Metcon (Time)

3 Rounds

30 DB Snatch (50/35)

15 Burpee Box Jump Over (24/20)

CAP 13

Extra Work

3×10 Bird Dog DB Rows

3×10 Weighted Hollow Rocks