Strength/Skill

• Deadlift
• Red Option: 1 rep max
• Black Option: 85% x 1 x 5 sets

WOD

• Rx
• 4 rounds for time:
• Run 400m
• 15 KB Swings (55)(35)
• R+
• 4 rounds for time:
• Run 400m
• 15 KB Swings (70)(45)

CROSSFITNESS @ 6pm
Strength

• 4 sets:
• 10 Single Leg KB RDLs
• 10 Single Leg KB Reverse Lunge

Conditioning

• 5 rounds:
• 4 Hill Runs
• 12 KB Swings