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