Spark CrossFit – Competitor Track

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Strength Work

Before class metcon

Snatch Grip Deadlift (3-3-3-3-3)

*All sets at 100-110% max Snatch

**Straps ok

Note all sets in comments, record best.

Accessory Work (No Measure)

3 Rounds NOT for time:

10 Front Rack Reverse Lunges, Left (front foot elevated 2″)

10 Front Rack Reverse Lunges, Right (front foot elevated 2″)

15 GHD Back Extensions (3 second negative phase)