CrossFit

Strength

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

Metcon

EMOM x 15 MINUTES

MIN 1 – :45 Max “”Deadstop” Sumo Deadlifts (185/135)|(135/95)

MIN 2 – :45 Max Sit-Ups

MIN 3 – :45 Max Cal Row

Spark

Strength

3 RDS
Banded Sumo KB Deadlift x 10 (3.1.1.1)

Curtsy Lunge x 8

Metcon

AMRAP 7

8 KB Deadlifts #72/53

12 ALT DB Hang Snatch #50/35

24 Double Unders