CrossFit

Strength

Deadlift: Build to a heavy 3 in 10 sets. Rest 2:00

– Touch n go reps

*Beat last weeks weight by 5#s

Metcon

For time:

100 Russian KBS (70, 53)

*EMOM: 5 Up Downs

*This workout STARTS with 6 up downs

Spark

Strength:

On an 11:00 Clock, Complete 3-4 Rds:

DB Tricep Extensions x 15

DB Hammer Curls x 15

Banded Tricep Push Downs x 20

Metcon: (Spark EMOM 15)

EMOM 15 (:40 on/:20 off)

  1. Devil’s Press 40/25
  2. Wall Balls 20/14
  3. Cal Row

Score = total number of reps for all rounds

Try and get the same number of reps each round

Masters

Strength

Seated plate drag 

Renegade Row x 10 ea

Ring Row AHAP x 10

For Time:

30 Box Jump

30 Wall Ball

30 SDHP

30 Shoulder-To-Overhead

30 Pull Up

**12 min CAP**