5/10/2021 – Mondays WOD

CrossFit Praus – CrossFit

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Back Squat

Every 1 minutes for 5 minutes complete:

5 sets x 5 reps @ 60%+50lbs 1RM Back Squat

Back Squat (Pause Back Squat)

Pause Back Squat:

Every 2 minutes for 10 minutes complete:

5 sets x 1 rep @ comfortable heavy 1

Metcon (Time)

For time complete:

50 GHD Sit Ups OR 75 Ab Mat Sit Ups

50 Burpees to target

50 Toes to Bar

15 minute time cap

Modified Option 1

For time complete:

35 GHD Sit Ups OR 60 Ab Mat Sit Ups

35 Burpees to Target

35 Toes to Bar

Modified Option 2

For time complete:

50 Abmat Sit Ups

50 Burpees

50 Hanging Knee Raises