CrossFit 190 – WOD


200m Run (30 sec out 30 sec back)


15 Air Squats

15 Sit-ups

10 Supermans

10 Jumping Jacks

5 burpees

6 Spiderman


Metcon (Time)

“Suns Out Run Out”

5 Rounds For Time:

400m Run/.25 mile/ 2 mins

40 Sit-Ups

20 Pushups

10 Reverse Burpees

*Video for rev burpees: https://youtu.be/rvLrGSoE9Pk
*substitute run with 60 Dot hops


Metcon (Time)

10 min Squat Challenge:

After recovery from Wod, attempt to sit in squat for as long as possible unassisted.

Must be in the bottom of the squat(thighs on calves) chest up, can rest elbows on knees but not hold yourself up. Post a video if possible to Facebook page. Score is longest squat unassisted (however it’s okay to come out like he says but your time would end. How you enter score is putting in TIME REMAINING of 10 mins . NOT your time in the squat. If you last all ten mins put :01 as score(perfect score) watch video