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)