Friday

CrossFit 190 – WOD

Strength

Box Front Squats (EMOMx 7: 2 reps)

*safety first!!

Practice speed off the box increasing

WOD

Metcon (Time)

For time:

4 Rounds of X, 400m Run

3 Rounds of X, 400m Run

2 Rounds of X, 400m Run

1 Round of X, 400m Run

X= 4 Pull-ups

6 Push-ups

8 KB Swings 53/35
Comp: X= 1 ring muscle up

4 HSPU

8 KB swing 53/35

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