Friday

CrossFit 190 – WOD

Warm-up

2 Rds

30 Jumping Jacks

10 Spiderman w/elbow to ground

5 Burpees

10 Swing Thrus

5 Medball Squat Cleans + 5 Wallballs

Olympic Skills

Squat Clean (EMOMx 7: 2 Hang Squat Cleans )

WOD

Metcon (AMRAP – Reps)

AMRAP 6

Buy in: 500/400m Row

5 Hang Squat Cleans 95/65

10 Box Jumps 24/20

15 Wallballs 20/14

1 min rest and change weights

AMRAP 6

Buy in: 500/400m Row

5 Hang Squat Cleans 145/95

7 Burpees

9 Box Jump Overs
Comp: 135/95

185/135

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