CrossFit 190 – WOD


Using watch: run for about 2 mins out from the house and back. It should be about a quarter to half mile! Depending on if you run like me(quarter mile) or Freddy(half mile) lol

Then: 2x of following

3 Rds Tommy

8 spidermans

5 Burpees

8 twisted cross/scorpions

8 crows

8 lunge w/twist


Metcon (AMRAP – Reps)

Home Wod

3 Rounds 1:00 Minute at Each Station:

Min 1: Backpack Thrusters

Min 2: Backpack Cleans

Min 3: Hops over Backpack

Min4: Backpack Reverse Lunges

Min 5: Burpees

Video on how to pack backpack:

Metcon (Time)

Home Wod 2 option:

5 Rounds For Time:

60 Double-Unders

40 Step-Back Lunges

20 Burpees

*if no jump rope complete lateral line/ object hops

* scale back rounds if needed