Wednesday

CrossFit 190 – WOD

Strength

Deadlift (EMOMx 7: 7 reps )

1-4 across

5-7: increasing

WOD

Metcon (Time)

For time:

21-15-9

S2O 95/65

50 DU’s

Burpees
Comp: 145/105

Core Conditioning

Not for time

3 rounds of:

15 sit-ups

15 v-ups

30 sec L hold from rig(knees up to scale)

1:00 plank on elbows

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