6/25/2018 – Monday’s WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Warm-up (No Measure)

3 rounds:

4 figure 4’s each side

5 inch worms

6 tap swings

7 hang squat cleans (light bar)

Granite Games 2018 – WOD 4 (AMRAP – Reps)

AsRx

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (135lb/95lb)

Bar Facing Burpee

Men use 135-lb. barbell

Women use 95-lb. barbell

Intermediate

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (115lb/80lb)

Bar Facing Burpee

Men use 115-lb. barbell

Women use 80-lb. barbell

Scaled

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (75lb/55lb)

Bar Facing Burpee*

*Can step over

Men use 75-lb. barbell

Women use 55-lb. barbell

RomWOD (https://app.romwod.com/workout/quick-hips)

Extra Work

EMOM 20

1.) 6 Chest to Bar

2.) 10/8 Calories row/bike

3.) 8 Strict Push ups

4.) 15 sit ups