Friday

CrossFit 190 – WOD

Warm-up

Amrap 10

10 Shuttle Runs

3 Inch Worms+ 6 Spidermans

15 Sit-ups

High knees

Butt Kicks

8 Walking Quad Stretch

10 Lunge w/twist

WOD

Metcon (AMRAP – Reps)

5 Rounds of AMRAP 3:

10 Burpees

20 OH Walking Lunges 50/35

Max Rounds of DB “macho man”

*1 min rest between rds

*macho man= 3 power cleans + 3 Front squats + 3 shoulder to overheads
Single arm OH walking lunge

Double Db macho man of possible

Single odd object, make heavy as possible

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