9/24/2021 – Fridays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Metcon (Time)

For time complete:

150 Wall Balls (20/14)

– Every 2 Minutes Perform 35 Double Unders –

**Start the workout with Double Unders

14 minute time cap

Modified Option 1

For time complete:

150 Wall Balls (14/10)

Every 2 Minutes Perform 30 Double Unders

Modified Option 2

For time complete:

150 Wall Ball Thrusters (light)

Every 2 Minutes Perform 35 Single Unders

Metcon (AMRAP – Reps)

Every minute on the minute for 10 minutes complete:

Even minute: 5-8 Big Kips on the Rings (or Bar)

Odd minute: 3-5 Ring Pull Ups (or Bar)