CrossFit

Strength

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

Metcon

3 ROUNDS FOR TIME 

1000/800m Row

10 Front Rack Lunges (115/75)|(75/55)

20 Sumo DL High Pull

10 Front Rack Lunges

Spark

Strength

EMOM 4 

8 Double KB Deadlifts 

Into… EMOM 3 

6 Deadlifts 

Into… EMOM 2 

4 Deadlifts 

*Goal is to increase every minute. Start moderate, end heavy. . (Score is Weight) 

Metcon 

5 RFT 

12 Deadlifts

16 Wall Balls (20/14) 

200m Run 

-Hard Cap 16:00-