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