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Spark CrossFit – Competitor Track

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Before Class WOD…

Good Mornings (With wide stance: 5-5-5 (3 second eccentric phase))

Feet at Squat stand width

*Use same challenging weight across all 3 sets.

Metcon (No Measure)

D-Ball Cleans: 3×8 (150/100)

Rest EXACTLY 1:00 between sets

Gymnastics

Muscle-ups: 3×8

Rest EXACTLY 3:00 between sets