Thursday

CrossFit 190 – WOD

Warm-up

200m Run

Amrap 9

3x Tommy

6 Spiderman

5 Inch Worms

10 object good mornings

10 Goblet Squats

10 Walking Quad Stretch

10 Crows

WOD

Metcon (AMRAP – Rounds)

“Mental Minutes”

On the Minute:

7 Goblet Thrusters (single DB)

6 Single Arm Alternating DB Power Snatches

5 Burpee Over DB

For as long as possible

After 10 rounds, add (1) rep to each movement. 5 Rd minimum

*score is rounds completed
May use odd object or KB for snatches

Sprints

EMOMx: 7

100m Sprint

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