CrossFit

Strength

Deadlift: Build to a 5RM touch n go set in 6 sets. Rest 2:30

– Goal: Build to 80-85% of 1RM if known. You should have a plan on how to progress

Metcon

“BP Benchmark #3”

3 RFT:

15 Power Cleans (95, 65)

15 Thrusters (95, 65)

Spark

Strength

Frog Pumps 3 x 50

KB Sumo Deadlifts 3 x 10 (increase weight each set)

Rest 1:00 

12:00 CAP

Metcon

EMOM 15 (5 Rounds)

  1. 15 WBS 20/14
  2. 50 Double-Unders
  3. 20 Mountain Climbers

Masters

Strength

DB Bench Press x 8

Banded Pull Aparts x 15

DB Fly x 10

Metcon

AMRAP 4

10 Push Press #40/25

10 Renegade Row

-REST 2 MIN-

AMRAP 4

10 Pull Ups

10 Push Ups

-REST 2 MIN-

AMRAP

SDHP #44/25

KB Head Cutters