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)