CrossFit

Strength

EMOM x 10 MINUTES

MIN 1 – TNG Sumo Deadlifts*

MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings

Metcon

FOR TIME
50/40 Cal Bike

Immediately into…

10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)*

Immediately Into…

50/40 Cal Bike

*Optional increase to (135/95)|(95/65)

Spark

Metcon

4 ROUNDS FOR TIME 

75 Double Unders 

400m Run 

25/20 Cal Row 

 20 Burpees 

Finisher

3 SETS 

10 Feet Elevated Ring Row 

10 Alt. SA Elevated Push-Ups 

1:00 Slow Deadbugs