Thursday

CrossFit 190 – WOD

Warm-up

Set bars out

8 mins to complete

200m Run

3 x Tommy

10 Ring Rows

10 Hang Cleans 65/55

8 spiderman

10 Thrusters

8 Walking Quad Stretch

10 Pullups

5 Squat Clean Thrusters

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

5 Squat Clean Thrusters 95/65

10 Pullups

*Every 2 Rds 50 DU’s and increase weight

*At 7:00 stop and run 800m resume where you left off
Rds 1&2: 95/65

Rds 3&4: 115/85

Rds 5&6: 135/95

Rds 7&8: 165/125

Comp: 5/3 ring mud instead of pullups

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