CrossFit

Strength

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon

4 SETS

10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)

15 Strict Ring or Box Dips (:01 Pause at Top)

10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

Spark

Gymnastics Skill

Toes to Bar

3 RDS

Hollow Hold x 30s

Kipping Swing x 5

Strict Straight Leg Raise x 5

Metcon

AMRAP 15 

18 Slam Balls (20/14) 

12 Toes to Bar 

18 Alt. DB Hang Snatch #50/35