CROSSFIT

STRENGTH

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WORKOUT

EMOM x 15 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)

(Score is Total Cals)

SPARK

PUMP

E2:30 X 6 sets
10/10 Bulgarian Split Squats
10/10 Alt. Russian KB Swings

(Score is Weight)

WORKOUT

AMRAP x 14 MINUTES
10 Plate G2OH 45/25
10 KB Goblet Squats
10 KB Full Swings
10 KB Goblet Squats
10 KB Box Step Ups
10 KB Goblet Squats

(Score is Rounds + Reps)