CROSSFIT

NO RXD PRESSURE

EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional)
MIN 2 – :45 Run, Bike or Row (Change up each EMOM)

Immediately Into…

EMOM x 10 MINUTES
MIN 1 – 10 Strict Press (Athlete Choice, Light-Moderate)
MIN 2 – :45 Run, Bike or Row (Change up each EMOM)
Immediately Into…

EMOM x 10 MINUTES
MIN 1 – 50 Russian Twists (Weighted Optional)
MIN 2 – :45 Run, Bike or Row (Change up each EMOM)

*Workout for Quality

(No Measure)

RECOVERY

5:00 Foam Rolling or Lacrosse Ball Mid-Upper Back

(No Measure)

SPARK

DOUBLE KB DEADLIFT 5×5

Double KB Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

ROCKY AND THE RUSSIAN

5 ROUNDS FOR TIME
13 Russian KB Swing (70/53)|(53/35)
11 Up-Down Box Step-Up (24/20)
9 Deadlifts
7 Strict Pull-Ups

(Score is Time)