CrossFit

Strength

7-5-3-7-5-3 

Deadlift 

Metcon

AMRAP 6 

2,4,6 and so on… 

Deadlifts (135/95)|(95/65) 

Wall Ball (20/14)|(14/12) 

Up-Downs 

-2:00 Rest

AMRAP 6 

2,4,6 and so on… 

Deadlifts (135/95)|(95/65) 

Wall Ball (20/14)|(14/12) 

Up-Downs 

*Restart back at 2 reps in the second effort. 

Spark

Strength

Toes to Bar Prep

AMRAP 12

12 V Ups From Hollow

5/5 Banana Rolls Hollow>> Roll to Superman

8 Toes to Bar Variation

Rest 1 Min

Metcon

EMOM 16 

MIN 1 – 10 Toes to Bar

MIN 2 – 12 Push Ups

MIN 3 – 12 Cal Row

MIN 4 – 10 Pull Ups or 15 Ring Rows