10/25/2021 – Mondays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

For time complete:

21-15-9

Alternating Dumbbell Snatch (50/35)

Burpee over Dumbbell

Pull Ups

8 minute time cap

-Rest 5 minutes-

Modified Option 1

For time complete:

21-15-9

Alternating Dumbbell Snatch (35/25)

Burpee over Dumbbell

Pull Ups

Modified Option 2

For time complete:

15-12-9

Hang Alternating Dumbbell Snatch (light)

Up Downs

Jumping Pull Up

Metcon (Time)

For time complete:

45 Alternating Dumbbell Snatch (50/35)

45 Burpee over Dumbbell

45 Pull Ups

8 minute time cap

Modified Option 1

For time complete:

45 Alternating Dumbbell Snatch (35/25)

45 Burpee over Dumbbell

45 Pull Ups

Modified Option 2

For time complete:

20 Hang Alternating Dumbbell Snatch (50/35)

20 Burpees

20 Jumping Pull Ups

Metcon (Weight)

Post Workout Pump Session!

Every 2:30 minutes for 10 minutes complete:

Double Dumbbell Bench Press

10 reps (each side)

*Build to a moderate weight and stay the same across all sets.

Single Arm Standing Triceps Extension with band

12-15 reps