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