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 84% of Front Squat 1RM

WOD

Metcon (AMRAP – Reps)

AMRAP 18

20 Cal Row

15 HSPU

10 HangSq Clean 95/65
Comp:

20 Cal Row

15 Deficit hspu 4/2″

10 Hang Squat 115/85

5 Rope Climbs

(Sweep and clean up after yourselves competitors)

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