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Spark CrossFit – Competitor Track


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Before Class WOD…

Power Clean ((65% x 3 reps x 3 sets)

Clean Pull ((75% x 3 reps x 3 sets)

After Class WOD….

Metcon (No Measure)

A. 8x:20 L-Sit hold (Rest as needed)

B. 3:00 D-Ball Bear Hug Hold (150/100)