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