Wednesday

CrossFit 190 – WOD

Warm-up

7 mins to complete

200m Run

2x

12 KB swings

8 Cossack squats

3x Tommy

8 Pullups

Olympic Lifting

Power Clean (6×2)

1 Power Clean + 1 Hang Clean

WOD

Metcon (Time)

For time:

21-15-9

Power Cleans 115/85

Box Dips

Pullups

*10 min time cap
Comp:

135/95

Ring dips

Chest to Bar

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