Friday

CrossFit 190 – WOD

Strength

Back Squat (3×10, increasing but moderate )

WOD

Metcon (Time)

For time:

400m Run

3 Sets of:

12/9 Cal Assault Bike

15 Ttb

12 Ring Dips

Then 400m Run to finish
Modify ring dips with banded dips or box(20)

Comp: 21/16 cal

18 ttb

15 ring dips

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