CrossFit
Strength
EMOM 12
MIN 1 – Building to a 5-Rep Deadlift*
MIN 2 – 20 Hollow Rocks
*Start moderate and build each round. Goal is to end very close or slightly above workout weight. THIS IS NOT A MAX DAY
Metcon
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*
*Ideally 6″ Above Standing Reach
Spark
Strength
4 RDS
Hamstring March x 20
Hamstring Curl x 15 ea
Sumo Banded Deadlift (3.1.1.10 x 10
Metcon
EMOM 14
Max KBS #53/35
12c Bike or 15c Row or 150m Run
50m Sled Push Sprint
Score = Total KBS