Spark CrossFit – Challenge

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Warm-up

Warm-up Rope & Mountain Climbers (No Measure)

5 Rounds

20 seconds Single Unders

10 seconds rest

20 seconds of Mountain Climbers

10 seconds rest

Workout

Skill & Instruction (No Measure)

Dumbell Clean and Push Press Demo and Instruction

Metcon (Time)

5 Rounds for Time:

12/8 Calories Assault Bike

10 Dumbell Clean & Push Press

8 Box Jumps or Step-ups

Rest 2:00 after each round

(30:00 time cap)
more advanced can do reps of 12/12/12

Cool Down

Cool Down (No Measure)

Stretch with coach