CrossFit

Metcon

2 ROUNDS FOR TIME*

1000/800m Row

Into…

21-15-9

Shoulder to Overhead (95/65)|(65/45)

Sumo Deadlift High-Pull

Sit-Ups

Finisher

EMOM x 10 MINUTES

MIN 1 – 10 Seated DB Arnold Press

MIN 2 – 10 Seated DB Hammer Curls

Spark

Strength

4 SETS

6/6 Single Leg KB RDL 

6/6 KB Reverse Lunges 

Metcon

EMOM x 14 MINUTES* 

MIN 1 – 6 Deadlifts (Athlete Choice)

MIN 2 – 12 Burpees Over Bar