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-