8/25/2021 – Wednesdays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Metcon (Time)

For time complete:

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

Clean and Jerk (155/105)

Burpee Box Jump Over (24/20)

15 minute time cap

Modified Option 1

For time complete:

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

Clean and Jerk (135/95)

Burpee Box Jump Over (20/16)

Modified Option 2

For time complete:

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

Alternating Dumbbell Clean and Jerk (light)

Up Down Box Step Over (20)

Deadlift

Every 1:30 minutes for 6 sets complete:

2 Deadlift @75% of 1RM