CrossFit

Strength

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

Metcon

3 ROUNDS FOR TIME

30/20 Cal Row

15 Deadlifts (225/155)|(155/105)

12 Handstand Push-Ups

Spark

Strength

4 RDS

Box Jump AHAP x 5

Weighted Glute Bridge x 15

Metcon 

EMOM 15

15 DBL KB Push Press #44/26

15 DBL KB Front Squat

100 m Run