Friday

CrossFit 190 – WOD

WOD

Metcon (No Measure)

Aerobic Intervals

EMOM x 15 (3 Rounds):

Minute 1: 12/9 Cal Row

Minute 2: 15/12 Cal Row

Minute 3: 18/15 Cal Row

Minutes 4-5: Rest
Comp:

14/11

17/14

21/18

WOD #2

While one group starts on intervals first , one group does this Wod first

Metcon (Time)

For time:

30-20-10

DB Snatch 45/30

Butterfly Sit-ups

…..Directly into

5 Devils Press

10 Wallballs

5 Devils Press

15 Wallballs

5 Devils Press

20 Wallballs
Comp: 50/35

Ghd sit-ups

Then

5 devils Press

10 Wallballs

10 devilsPress

20 Wallballs

15 devils Press

30 Wallballs

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