Deadlift Metcon + Barbell Rows and Core Gymnastics

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings
C.) Foam roll quads

Work
A.) 3x10 Crunches

Results
A.) -

Afternoon

Work
A.) FT: 50 DB DL
B.) 3x8 BB row - superset w/5-8 knee raise behind the neck pull ups
C.) 5x20 Snatch grip row
D.) 3x:20 superman/10 upper ab crunch/10 lower ab crunch (both slow)

Results
A.) 5:16 @ 230lbs
B.) 225lbs - 5/5/5
C.) 45/60/70/80/85
C.) UB

Notes:
Good session. It was fun to do a CrossFit style workout again with weight. The DB's are FAR worse than the barbell for no other reason that the deficit between the two styles.