CrossFit
Strength
8-6-4-8-6-4
Deadlift
Metcon
EMOM x 6 MINUTES
MIN 1 – 10 Deadlifts
(135/95)|(95/65)
MIN 2 – 8 Up-Down Box Jumps
-2:00 Rest
AMRAP x 6 MINUTES
5 Deadlifts (185/135)|(135/95)
7 Burpees
9 Box Jumps
(Score is Rounds + Reps)
Spark
Strength
3 RDS
Active Hold Above Bar x 15s
Seated Banded PVC Straight Arm Lat PushDown x 20
Strict Pull Up x 5-8
Metcon
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Pull Ups
-3:00 Rest
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Pull Ups