Friday

CrossFit 190 – WOD

Strength

Stamina Squatting(Heavy) (Complete at 85% of 1RM Front Squat)

Alternating on the minute x 12

Odd Mins: 1 Front Squat

Even mins: 3 Back Squats

WOD

Metcon (Time)

For time:

500m Row

3 Rounds

10 Pull-ups

20 Push ups

30 Butterfly Sit-ups

40 Goblet Squats 35/26

Finish with

500m Row
Comp:

750m Row

5 Ring Mus

15 Ring Pushups

20 Ghd Sit-ups

30 Goblet Squats 35/26

Finish with 500m Row

* all wearing 20/14# vest

(Ring pushups feet on 45# plate, rings lowered to height of plate)

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