Friday

CrossFit 190 – WOD

Strength

Deadlift (3×5, across)

WOD

Metcon (AMRAP – Rounds and Reps)

Wodapalooza 19.3

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with
We want each athlete to make it thru at least 2 Rds. Most should scale to: 75/55

95/65

115/75

135/95

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