Friday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx8: 2 reps)

First 4 sets across

Last 4 increasing

WOD

Metcon (Time)

For time:

5 RFT

16 DB Snatch 45/30

4 Burpee over DB

*every min complete 8 pull-ups starting after one min of work
Comp: 50/35

8 burpees over Db

5 BMU on the min

Core Conditioning

Not for time:

20-17-14-11

Sit-ups

10-10-10-10

V-ups

:45 plank hold after each round

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