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