Friday

CrossFit 190 – WOD

Strength

Power Clean + Front Squats (2 +(10-9-8-7-6))

2 PC + 10 FS

2 PC + 9 FS

2 PC + 8 FS

2 PC + 7 FS

2 PC + 6 FS
TnG Power Cleans

Increasing in weight each set if possible.

WOD

Metcon (Time)

3 Rds of:

15 Cal Row

14 Box Jumps 24/20

13 S2O 95/65

Straight into

3 Rds of:

12 KB Swings 53/35

9 Box Over Jumps 24/20

6 S2O 135/95
Comp: 135/95

185/135

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