Friday

CrossFit 190 – WOD

Strength

Bench Press (10×3)

Every :30 for 5 mins complete 3 reps at 55-60%

WOD

Metcon (Time)

3 RFT

20 Pull-ups

15 Box Dips

10 Power Snatch 115/75

400m Run
Comp:

For time:

30 Pull-ups

20 Ring Dips(ladies 12)

10 Power Snatch 135/95

1 Mile Run

10 Power Snatch

20 Ring Dips (12)

30 Pull-ups

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