Crossfit

Weightlifting
Deadlift (10×4)
*10min EMOM
*Same Weight
*60-70% 1RM

Metcon
Metcon
2 Rounds

50 Sit Ups
30 Pull Ups
50 Sit ups

Rest 2 mins

Leg/INT
30 Banded or 60 Ring Rows

RX +
30 GHD Sit Up
20 Muscle Up
30 GHD Sit Up