Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (6×4, across )

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats
Complete at 78% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 20

1 Mile Run

50 Push Press 75/55

40 Pull-ups

50 Wallballs 20/14

40 Butterfly Sit-ups

With remaining time max effort Row for Cals
Comp:

50 hspu

50 pull-ups

50 Wallballs

50 Ghd sit-ups

Remaining time Row for Cal

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