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Spark CrossFit – Competitor Track

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After Class WOD….

Metcon (Time)

For time:

21 – 15 – 9

Bike for Calories

Kettlebell Swings (70/53)

Directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Squat Cleans (155/105)

200 Meter Run
for the last circuit, it will go:

12 squat cleans, 200m run, 9 squat cleans, 200m runs, 6 squat cleans, 200m runs