Friday

CrossFit 190 – WOD

Strength

Front Squat (3×4 across @70%)

Tempo squat:

2 seconds down

0 second pause

Explode up

WOD

Metcon (Time)

“Lions”

4 RFT

7 Squat Cleans 115/80

7 S2O 115/80

7 Burpee to 6″ Target
Comp:

5 Rds

7 Squat Cleans 165/115

7 S2O

4 Burpee Bar Muscle ups

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