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
