CrossFit

Strength

Deadlift for load:

 #1: 6 reps

Metcon

“Diane”

21-15-9 reps for time of:

• Deadlift 225/155#  

• HSPU

Spark

Strength

4 RDS

10 Tempo Goblet Squats (3.3.1.1)

15/15 SL RDL

10/10 Reverse Lunge

Metcon

ON A 12:00 RUNNING CLOCK… 

5 ROUNDS 

10 Burpees to a Target*

20 Wall Balls (20/14)|(14/10)

then…

Max Cal Bike with remaining time