3/05/2021 – Fridays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

0:00 – 7:00

For time complete:

21-15- 9

Overhead Squats (95/65)

Chest-to-bar Pull Ups

7 minute time cap

**Rest 5 minutes**

Moption 1 Option 1

For time complete:

21-15- 9

Overhead Squats (75/55)

Pull Ups

Modified Option 2

For time complete::

21-15- 9

Front Squat (95/65)

Ring Rows

Metcon (Time)

12:00 – 19:00

For time complete:

45 Overhead Squats (95/65)

45 Chest to Bar

7 minute time cap

Modified Option 1

For time complete:

45 Overhead Squats (75/55)

45 Pull Ups

Modified Option 2

For time complete:

45 Front Squat (95/65)

45 Ring Rows