Friday

CrossFit 190 – WOD

Strength

Press Complex: (3×13)

3x 13

3 rds

3 strict press + 10 push press

Rest 60-90 seconds between sets

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

OR

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100 Dus

20 Box Jumps

75 Dus

25 KB Swings 53/35

50 Dus

20 Goblet Squats

25 Dus

25 Pullups

Share