Wednesday

CrossFit 190 – WOD

Warm-up

200m Run

10 Air Squats

10 Box Step ups

10 KB Swings

10 Spidermans

250m Row/15 sumo Deadlift high pulls(Home Wod)

2x

5 Squat Jumps

8 weighted step ups

5 inch worm w/push up

WOD

Metcon (AMRAP – Reps)

3 Rds

8 min AMRAP

1000m Row/800m run(Home Wod) buy in

2-4-6-8-10…

Box Jump overs

4-8-12-16

HSPU( single arm Db strict press home Wod)

*2 min rest between rounds

Row/run doesn’t count for reps

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