CROSSFIT
STRENGTH
Deadlift for load:
#1: 4 reps
2.) EMOM x 4 MINUTES 2 Deadlifts*
Deadlift for load:
#1: 2 reps
CHICKEN WING
10 ROUNDS FOR TIME
2 Deadlift (315/205)|(225/155)
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)
(Score is Time)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up
SPARK
STRENGTH
5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises
Retest Day.
(Score is Total Reps)
Week 4 of 4
TERMINAL VELOCITY
FOR TIME
800m Run
into…
100 Wall Balls (20/14)|(14/10)*
into…
800m Run
*Every Time You Break, Perform 10 Toes to Bar.
(Score is Time)
KG WB: (9/6)|(6/5)