CrossFit

Strength

Deadlift for load:

 #1: 5-5-5-5 reps

Tempo (1.1.1.1)

Metcon

AMRAP x 13 MINUTES

12/10 Cal Bike 

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

10 Slam Balls (20/10)

12/10 Cal Bike 

10 Deadlifts

10 Burpees 

(Score is Rounds + Reps)

Spark

Strength

E2MOM x 14 MINUTES (7 RDS)

10 DB Romanian Deadlifts

8 DB Bent Over Rows

6 DB Ground to Overhead

(Score is Load)

Metcon

ON A 3:00 RUNNING CLOCK…

Cardio Choice 1

-Rest 1:00-

ON A 2:00 RUNNING CLOCK…

Cardio Choice 2

-Rest 1:00-

EMOM x 8 MINUTES

MIN 1 – :45 DB Muscle Clean

MIN 2 – :45 Burpees Over DB

(Score is Reps)