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