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