CrossFit

Strength

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into…

:30 Max Double Unders

Metcon

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders

Spark

Strength

EMOM x 15 MINUTES 

MIN 1 – 8 Tempo Bench Press (31X1)

MIN 2 – 1:00 Plank 

MIN 3 – :45 Bike or Row (EZ Pace)

Metcon

TABATA

8 ROUNDS (:20 ON/ :10 OFF)

TABATA 1 – Russian KB Swing (53/35)|(35/26) 

TABATA 2 – Hand Release Push-Ups 

TABATA 3 – KB Hang Clean*

TABATA 4 –  Hollow Body Rocks 

-Rest 1:00 b/t Each Full Tabata-