CrossFit
Strength
3 SETS FOR QUALITY
5 Tempo Sumo Deadlift (30X1)*
10/10 DB Suitcase Split Squats
20 Slow Alt. V-Ups
Metcon
3 ROUNDS FOR TIME
15 Deadlifts (185/135)|(135/95)
15 Box Jumps (24/20)
Immediately Into…
3 ROUNDS FOR TIME
12 Deadlifts (225/155)|(155/105)
12 Box Jumps
Spark
Strength
4 SETS
6/6 Tempo KB Floor Press (30X1)
6/6 Seated Tempo KB Strict Press (30X1)
6/6 Half Kneeling KB Around the World*
Metcon
AMRAP x 16 MINUTES
12/10 Cal Bike
20 KB Swings (53/35)|(35/26)
12/10 Cal Bike
20 Slam Balls (30/20)|(20/10)