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