CrossFit
Strength
ON A 20:00 RUNNING CLOCK…
Build to a 2RM Deadlift*
Metcon
FOR TIME
100-100-100
Double Unders
30-20-10
Deadlifts*
*Deadlifts increase weight every set…
30 @ (225/155)|(155/105)
20 @ (275/185)|(185/135)
10 @ (315/205)|(225/155)
Spark
Gymnastics Skill
Dips
3 RDS
20s Dip Hold @ Top
20s Dip Hold @ Bottom
4-6 Negative Dips
50m Bottoms Up Carry
Metcon
For Time
21-15-9
Thrusters #40/25
Dips