Strength/Skill

• Deadlift
• 90% x 3 x 10 sets
• or
• 90% x 2 x 10 sets
• or
• 90% x 1 x 10 sets
• Choose appropriate rep range

WOD

• For time:
• Run 400m
• 21 Hang Power Snatch @ 75% of max
• Run 400m

CROSSFITNESS @ 8am

Strength
Guts and Glutes with Barry

Conditioning
4 Rounds
Run 200m
10 DB Clean & Jerks
20 Walking Lunges