Spark CrossFit – LIFT

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Weightlifting

Snatch (Heavy Single for the Day)

Clean and Jerk (Heavy Single for the Day)

Strength Work

Front Squat (Heavy Single for the Day)

In 5 sets or less

Strength Accessory & Core

Metcon (Weight)

3 Sets

Banded Tricep Extension x 20/20

Russian Twist x 20

Sled Drag x AllyWay