Saturday

CrossFit 190 – WOD

Warm-up

400m Run

2x

5 Burpees

8 Cossack Squats(side to side)

4 Inch Worms

12 Air Squats

10 Push ups

10 Toy Soldiers

6 Spidermans

WOD

Metcon (AMRAP – Reps)

2 Rds

Tabata (8 rds each)

20 secs on/10 secs off

– Odd Object SDHP(50# or more)

– Push Ups

– Sprint (run for :20/walk or jog for :10

– Air Squats

*do Push ups, run, squats with weighted vest or backpack if possible

* complete all 8 intervals of each movement before moving to next.
Keep track of lowest number achieved as score for each movement(except runs)

This will deter sandbagging

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