Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6x 9 @ 69% Back Squat 1RM)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

WOD

Metcon (AMRAP – Reps)

“Hot Sauce” Part #1

AMRAP 3:00

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 75/55

Rest 3:00

“Hot Sauce” Part #2

AMRAP 3:00

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 95/65

Rest 3:00

“Hot Sauce” Part #3

AMRAP 3:00

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 115/85

Rest 3:00

“Hot Sauce” Part #4

AMRAP 3:00

12/9 Calorie Row

12 Lateral Burpees over Rower

Max Overhead Squats

Barbell – 135/95
Comp:

95/115/135/155

65/85/95/105

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