Friday

CrossFit 190 – WOD

Strength

Back Squat (EMOMx 10: 2 reps across)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Pull-ups

100’ Medball Lunge 20/14

12 Medball Squat Cleans

100’ Broad Jump

* bear hug medball

* no steps between jumps- land and explode into next jump

*each 100’ lunge worth 20 reps
Comp: 30/20

15 pull-ups and squat cleans

Every other round complete 5 bar muscle ups instead of pull-ups

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