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)