Wednesday

CrossFit 190 – WOD

Warm-up

3x Tommy

10 Side Lunges

5 Burpees

8 Spidermans

15 Jumping Jacks

200m Run

10 Crows

1 min pigeon each side

WOD

Metcon (Time)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd-object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats
If you have access to a pull-up bar do actual Cindy (5 pull-ups, 10 push ups, 15 Air Squats)

If you have DB or KB use instead of odd object

Men 35-50# or heavier

Women 20-35# or heavier

Combine times for total time!

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