12/03/2020 – Thursdays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Shoulder Press (In a 10 minute window complete:)

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1+ reps @ 95%

Metcon (Time)

For time complete:

100 Double Unders

50 Alternating Dumbbell Step Ups (50/35) (24/20)

100 Double Unders

50 Burpees

100 Double Unders

15 minute time cap

Modified option 1:

For time complete:

70 Double Unders

30 Alternating Dumbbell Step Ups (35/20) (20/16)

70 Double Unders

30 Burpees

70 Double Unders

Modified option 2:

For time complete:

100 Single Unders

50 Step Ups (24/20)

100 Single Unders

25 Burpees

100 Single Unders