CrossFit

Strength

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

Metcon

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

Spark

Strength

3 RDS

7-10 Strict Chin Ups

25 DB Row

1:00 Weighted Plank Hold

Metcon

AMRAP 16

3 DB Manmakers #45/30

7 Pull Ups

21 Sit Ups