Thursday

CrossFit 190 – WOD

Strength

Deadlift ((5-3-1)x2)

Start with 5@60% then increase to 3 and 1.

Second round start 5 heavier

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP at least 14

10 Cal Assault Bike

5 Burpees

10 DB Hang C&J 50/35

7 Medball Squat Cleans 30/20

10 Pull-ups
Each round increase by one rep on bike, DB, and pull-ups

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