5/14/2021 – Fridays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

In 8 minutes complete as many rounds and reps as possible of:

30 Chest to Bar

50 Air Squats

Modified Option 1

In 8 minutes complete as many rounds and reps as possible of:

30 Pull Ups

40 Air Squats

Modified Option 2

In 8 minutes complete as many rounds and reps as possible of:

20 Ring Rows

30 Air Squats

Metcon (AMRAP – Rounds and Reps)

At 10 minute mark

In 8 minutes complete as many rounds and reps as possible of:

30 Push Ups

50 Air Squats

Modified Option 1

In 8 minutes complete as many rounds and reps as possible of:

25 Push Ups

40 Air Squats

Modified Option 2

In 8 minutes complete as many rounds and reps as possible of:

20 Bar Push Ups

30 Alternating Step Ups

Metcon (AMRAP – Rounds and Reps)

At 20 minute mark

Complete as many rounds and reps in 5 minutes of:

Max Clean and Jerks (135/95)

Modified Option 1

Complete as many rounds and reps in 5 minutes of:

Max Clean and Jerks (115/85)

Modified Option 2

Complete as many rounds and reps in 5 minutes of:

Dumbbell Clean and Push Press (light weight)