CrossFit

AMRAP 9

15 DB Sumo Deadlifts (50/35)|(35/25)

15 Pull-Ups

200m Run

-Rest 1:00-

AMRAP 6

10 DB Sumo Deadlifts

10 Chest to Bar Pull-Ups

100m Run

-Rest 1:00- 

AMRAP 3

Max DB Renegade Row

(Score is Rounds + Reps)

Finisher

2-3 SETS

10 Slow DB Romanian Deadlift

10/10 Slow Single Leg Glute Bridge

Spark

Handstands- Week 3 

4 RDS

SA DB Strict Press x 10each

Inverted Shoulder Taps x 20

Inverted Hold x 45s 

Metcon

Every 4 Min x 4 Rounds

100m Farmer Carry #63/44

200m Run