CROSSFIT

SUMO DEADLIFT

EVERY 2:30 Increasing weight
Sumo Deadlift for load:
7-5-3-3-3-3

TUCK UPS
5 X 16

WALK IN THE PARK

EMOM x 18 MINUTES
MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)
MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups
MIN 3 – Walking Rest

(Score is Total Reps)

SPARK

SUPERSET

Front Squat for load:
4-3-2-2-2

ALT V UPS
5 X 20

THE GRINCH

2 ROUNDS FOR TIME
35 Box Jump Overs (24/20)
20 Squats (100/70)|(70/40)

(Score is Time)

POST WOD

AMRAP x 5 MINUTES
Max Cal Row

(Score is Reps)