11/27/2020 – Fridays WOD

CrossFit Praus – CrossFit

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Shoulder Press (In a 10 minute window complete:)

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3+ reps @ 90%

Metcon (Time)

For Time:

30-20-10

Chest to Bar Pull Ups

15-10-5

Overhead Squats (155/105)

14 minute time cap

Modified option 1:

For Time:

30-20-10

Pull Ups

15-10-5

Overhead Squats (115/85)

Modified option 2:

For Time:

30-20-10

Ring Rows

15-10-5

Front Squats (95/65)