Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
64% of Front Squat 1RM

WOD

Bane (Time)

For time:

4 Rds

10 Hspu

10 Pull-ups

Then

10 Rds of Macho Man 115/75
Macho Man reps=

3 Power Cleans

3 Front Squats

3 Jerks

Comp:

40 Hspu

20 Ring Muscle ups

10 Rds Macho Man 185/135

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