CrossFit
Skill
EMOM x 12 MINUTES
MIN 1 – 5 Tempo Sumo Deadlifts (30X1 — Building to Moderate-Heavy)
MIN 2 – :45 Double or Triple Under Practice
MIN 3 – Rest
Metcon
EMOM x 16 MINUTES
MIN 1 – 5 Sumo Deadlifts (275/185)|(185/135) + 50 Double Unders
MIN 2 – :45 Max Sit-Ups
MIN 3 – 15 Up-Downs + 5 Sumo Deadlifts
MIN 4 – :45 Hollow Hold
Spark
Skill
3 RDS
Banana Rolls x 5 each direction
Kipping Swings x 10
Plank Walkout Hold x 20s
Metcon
3RFT
400m Run
30 Box Jump
20 Toes to Bar
16:00 Cap