Workout Of The Day

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CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP

-400m Run

-15 T2B

-6 Power Snatches (115/75#)

**Rest 2 Min**

8 Min AMRAP

-4 Power Snatches (135/95#)

-10 Burpees over the bar

-200m Run

wod

CrossFit 1490 – CrossFit

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Bench Press (1×5)

Bent Over Row (1×10)

Metcon (Time)

5 Rounds for time

-5 Bench Presses (155/115#)

-10 Bent over rows

-30 V-ups

**rest 1 min after each round**

wod

CrossFit 1490 – CrossFit

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Shoulder Press (5×2)

Metcon (Time)

4 Rounds for Time

-12 DB Hang Squat Cleans (40/20#)

-8 DB Jerks

-12 Lateral Burpee Box Jumps (24/20″)

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CrossFit 1490 – CrossFit

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Deadlift (5×4)

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP

-10/8 Cal Bike

-50 DU

-10 Power Cleans (155/115#)

wod

CrossFit 1490 – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Front to Back”

16 Min AMRAP

-6 Front Squats (185/145#) or 50% of 1rm

-6 Back Squats

-15 Plate ground to overhead (45/25#)

wod

CrossFit 1490 – CrossFit

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Sumo Deadlift (5×3)

Metcon (Time)

On the 0:00

3 Rounds of

-500m Row

-9 Bar MU

-21 Wall Balls 20/14#

**then on the 15:00**

3 Rounds of

-400m Run

-15 Knees 2 Elbows

-HS hold (1min)

wod

CrossFit 1490 – CrossFit

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Metcon (Time)

5 Rounds for Time

-5 Clean and Jerks 135/95#

-Cal Ski (15/12)

-15 KB Swings 53/35#

wod

CrossFit 1490 – CrossFit

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Metcon (No Measure)

EMOM12

odd-5 HSPU

even- 10 deadlifts 135/95#

*Rest 3 Min*

EMOM10

odd- 30 DU

even- 12 T2B

Finish with 300′ KB Farmers Walk

wod

CrossFit 1490 – CrossFit

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Metcon (Time)

4 Rounds for Time

-400m Run w 20/14# med ball

-15 Med Ball Cleans

-20 DB Hang Cleans 40/20#

Finish with

300′ (2) DB overhead walking lunge

Get Your Sweat On