STRENGTH:
5 Rounds
5 Tempo Romanian Deadlifts
Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.
*Start at 30-40% of your Deadlift 1RM
WOD:
21-15-9:
Strict Pull Ups
Strict Handstand Pushups
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SWEATFEST
7 Rounds:
7 DB Clusters
7 Ring Row
7 Ring Dips
7 DB Deadlifts
7 Push Press
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CROSSFIT FOR SPORT
STRENGTH:
Front Squat
5 @ 60%
5 @ 65%
5+ @ 70%
WOD:
5 Rounds For Time:
10 Front Squats
20 Sit Ups
30 Double Unders/60 Single Unders

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