Wednesday

CrossFit 190 – WOD

Strength

Thruster (EMOMx 7: )

Minute 1: 7 reps

Minute 2: 6 reps

Minute 3: 5 reps

Minute 4: 4 reps

Minute 5: 3 reps

Minute 6: 2 reps

Minute 7: 1 rep

Working up in weight

First rep of each set and final 1 can be squatclean thruster

WOD

Metcon (Time)

For time:

100’ OH DB walking lunge 35/20

21 Hang Power Clean 95/65

21 Pull-ups

100’ OH DB walking lunge 35/20

15 Hang Squat Clean

15 Pull-ups

100’ OH DB walking lunge 35/20

9 Thrusters

9 Pull-ups

*single DB
Comp: 50/35

Barbell 21-15-9 (135/95)

Ring muscle ups 9-7-5

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