6/22/18 – Friday’s WOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

4 Rounds:

10 Good Mornings

10 Windmills

10 Air Squats with a 3 Second Pause

Back/Front Squat Program

Back Squat Front Squat

2 x 5 @ 65% 4 x 5 @ 60%

3 x 5 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 deadlifts (185/135)

9 GHD sit-ups

12 Push Ups