Monday

CrossFit 190 – WOD

Strength

Front Squat (3×5, medium weight )

Olympic Lifting

Hang Squat Clean (3×2 increasing )

3 sets of 2 unbroken

Squat Clean (2×2 singles, 3×1)

WOD

Metcon (Time)

Murph Prep Monday

For time:

4 Rds:

10 Pull-ups

20 Push-ups

30 Air Squats

Rest 5 mins

8 Rds

5 Pull-ups

10 Push-ups

15 Air Squats

*35 min time cap
Comp: complete with a vest 20/14#

5 and 10 Rds

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