Monday

CrossFit 190 – WOD

Warm-up

300m Run (1:30)

2x

5 Burpees

10 Air Squats

15 Object Swings

10 Pass Thrus(use towel or T-shirt if no pipe)

10 Lunge w/twist

10 Crows/2nd time do 5 inch worms

WOD

Metcon (Time)

For time:

21-18-15-12-9

DB thruster (or odd object/KB)

Burpee over DB

200m Run
10 Shuttle runs or 1:00 run for alternative

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