CrossFit
Strength
Deadlift
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
Metcon
FOR TIME
20 Deadlifts (AHAP)
50/40 Cal Bike
20 Bar Muscle-Ups
10 Deadlifts
25/20 Cal Bike
10 Bar Muscle-Ups
-Hard Cap 15:00-
Spark
Strength
4 RDS Increasing Difficulty Each RD
Seated Dynamic Box Jumps x 8 (Higher than last week)
DB Front Squat (3.1.1.1) x 8
Metcon
For Time:
30-20-10
Squat Clean Thruster #45/30
Burpee
Box Jump Over