8/27/2021 – Fridays WOD

CrossFit Praus – CrossFit

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Metcon (Time)

Complete 3 rounds for time of;

21/15 Calorie Row

21 Overhead Squats (75/55)

21 Toes to Bar

10 minute time cap

-Rest 5:00 –

Modified Option 1

For time complete 3 rounds of:

15/12 Calorie Row

21 Overhead Squats (55/35)

15 Toes to Bar

-Rest 5:00 –

Modified Option 2

For time complete 3 rounds of:

15/12 Calorie Row

15 Front Squats (light)

15 Kipping Knee Raises

Metcon (Time)

For time complete:

42/34 Calorie Row

42 Overhead Squats (75/55)

42 Toes to Bar

10 minute time cap

Modified Option 1

For time complete:

30/24 Calorie Row

42 Overhead Squats (55/35)

30 Toes to Bar

Modified Option 2

For time complete:

30/24 Calorie Row

30 Front Squats

30 Kipping Knee Raises