Monday

CrossFit 190 – WOD

Strength

Back Squat (5×3 tempo)

3:2:3:1

Tempo= 3 sec descent, 2 sec pause in bottom, 3 sec ascent, 1 sec pause at top

*should not exceed 65%

Focus on hitting the tempo

WOD

Metcon (Time)

For time:

50 Air Squats

25 DB Snatches 50/35

50 Air Squats

Rest 1:1

25 Pistols

50 DB Snatches 40/25

25 Pistols

*scale w/ 1 legged box knee drive to extension alt every 5

24/20(or as needed)
Comp: 70/50 first rd

50/35 second

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