CrossFit

Strength

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon

5 ROUNDS FOR TIME

12 Back Rack Lunges (115/75)|(75/55)

9 Thrusters (Front or Back)

6 Burpees Over Bar 

Spark

Pre Metcon

Tire Flip Technique

Metcon

AMRAP 15

400m Run

10 Tire Flip

Finisher

3 RDS

SA Bent Over Row x 10each

SA DB Floor Press x 10each