Friday

CrossFit 190 – WOD

Strength

Deadlift (3-1-3-1-3-1)

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 70%

1 Rep @ 80%

3 Reps @ 70%

1 Rep @ 85%

WOD

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 24

400m Medball Run (one ball)

40 Wallballs 20/14

30 Synchro DB Hang C&J

20 C2B

10 Burpee Box Over Jumps

DB-45/30 Box- 24/20
Comp:

400m Medball Run

40 Synchro Wallballs

30 Synchro Hang C&J

40 C2B

20 Burpee Box Jumps

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