9/28/2021 – Tuesdays WOD

Misty WallinWOD

CrossFit Praus – CrossFit

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Back Squat

Every 2 minutes for 6 minutes complete:

3 reps @ 85% 1RM

Metcon (Time)

4 Sets

Every 5 minutes complete:

15/12 Calorie Echo Bike

12 Alternating Dumbbell Snatch (70/50)

6 Burpee Box Jump Over (30/24)

3:30 minute time cap per set

Score is slowest set

Modified Option 1

4 Sets

Every 5 minutes complete:

12/10 Calorie Echo Bike

12 Dumbbell Snatch (60/40)

6 Burpee Box Jump Over (24/20)

Modified Option 2

4 Sets

Every 5 minutes complete:

10/8 Calorie Echo Bike

12 Dumbbell Snatch (Light)

6 Burpee + Step Up