12/08/2020 – Tuesdays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Back Squat (In a 10 minute window complete:)

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5 reps @ 40%

Metcon (Time)

For time complete:

21-18-15-12-9

Pull-ups

Handstand Push-ups

12 minute time cap

Modified option 1

For Time:

18-15-12-9-6

Pull-ups

Handstand push-ups

Modified option 2

For Time:

15-12-9-6-3

Jumping Pull ups

Dumbbell Push Press (moderate weight)

Modified option 3

For Time:

21-18-15-12-9

Kettle Bell Swings (moderate weight)

Push Ups