CrossFit
Strength
Deadlift for load:
#1: 5 reps
Metcon
4 ROUNDS FOR TIME
10 Burpees
15 Deadlifts (115/75)|(95/65)
250m Row
1:00 Hollow Hold
(Score is Time)
Spark
Strength
4 SETS FOR MAX REPS
1:00 – DB Sumo Deadlifts
1:00 – DBL DB Overhead Hold
1:00 – DB Slides
Metcon
5 SETS
AMRAP x 3 MINUTES
10 KB Sumo DL High Pulls 53/35
7 Tuck Jumps
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)