Monday

CrossFit 190 – WOD

Strength

Back Squat (3x(3-2-1))

Wave #1:

3 Back Squats @ 75%

2 Back Squats @ 78%

1 Back Squat @ 81%

Wave #2:

3 Back Squats @ 78%

2 Back Squats @ 81%

1 Back Squat @ 84%

Wave #3:

3 Back Squats @ 81%

2 Back Squats @ 84%

1 Back Squat @ 87%

WOD

Metcon (Time)

For time: On the 0:00

21-15-9

Pull-ups

9-7-5

Squat Snatch 95/65

On the 10:00

3 Rds

50 DU’s+ 25’ HS Walk +

5 Squat Snatch 115/75
Comp: On the 0:00

Amanda

9-7-5

Ring Muscle ups

Squat Snatches 135/95

On the 10:00

3 Rds

50 DU’s + 50’ HS Walk +

5 Squat Snatches 155/105

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