CrossFit

Strength

Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%
Emphasize controlled descent, don’t rely on the bounce

WOD

3 rounds for time of:
18 Deficit Push Ups, 4″/2″
18 Box Jumps, 24″/20″
18 Kettlebell Snatch, 53/35 (9 right then 9 left)

QuickFit

EMOM 10
Row 200m/175m

Rest 2:00

EMOM 6
6 Dumbbell Burpee Box Step Overs, 35/20’s over 20/16″