Spark CrossFit – Challenge

Spark Warm-up (No Measure)

Run 400m

-then-

25 ft high knees

25 ft butt kickers

25 ft spiderman

25 ft solders

50 ft side shuffle

50 ft carioca

-then-

2 rounds:

5 burpees

7 air squats

9 ring rows

Metcon (AMRAP – Reps)

6 Rounds

1min Each Station

Max Cal Row

10 KB Deadlift

20 Sit Ups

Rest