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