CROSSFIT
STRENGTH
Deadlift for load:
4 X 5 reps
ELF ON THE SHELF
6 SETS
7 Deadlifts (255/175)|(175/115)
15/12 Cal Bike
-Rest 1:30 b/t Sets-
(Score is Slowest Set)
SPARK
STRENGTH
Push Press for load:
4 X 5 reps
ACCUMILATE :45 HOLLOW HOLD
TENET SPARK
FOR TIME
9-15-21
Pull-Ups
Thrusters (50’S/35’S)|(35’S/20’S)
-Rest 3:00-
FOR TIME
15-12-9
Chest to Bar Pull-Ups
Thrusters
(Score is Total Time)