CrossFit

Strength

Deadlift for load:

 #1: 7 reps

Metcon

FOR TIME 

800m Run 

30 Slam Balls (20/10)

21 Deadlifts (135/95)|(95/65)

400m Run 

20 Slam Balls 

15 Deadlifts

200m Run 

10 Slam Balls 

9 Deadlifts 

Spark

Strength

5 SETS ON A 15:00 CLOCK…

10 Slow DB Hammer Curls 

10 Slow DB Strict Press 

1:00 Hollow Rocks 

(Score is Load)

Metcon

AMRAP x 6 MINUTES* 

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

2-4-6 and so on…

Single DB Box Step-Up

Sit-Ups

*Restart each AMRAP from the beginning. 

(Score is Rounds + Reps)