10/15/2021 – Fridays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

0:00 – 8:00

For time complete:

16-14-12

Calorie Row*

Strict Handstand Push Ups

Modified Option 1

For time complete:

16-14-12

Calorie Row

Handstand Push-Ups

Modified Option 2

For time complete:

10-8-6

Calorie Row

Push Ups

Metcon (Time)

8:00 – 16:00

For time complete:

16-14-12

Calorie Row*

Front Squats (95/65)

Modified Option 1

For time complete:

16-14-12

Calorie Row

Front Squats (75/55)

Modified Option 2

For time complete:

10-8-6

Calorie Row

Dumbbell Front Squats

Metcon (Time)

16:00 – 31:00

For time complete:

16-14-12

Calorie Row*

Push Press (95/65)

* Women’s Calories 13-11-9

7 minute time cap per set

Modified Option 1

For time complete:

16-14-12

Calorie Row

Push Press (75/55)

Modified Option 2

For time complete:

10-8-6

Calorie Row

Dumbbell Push Press