Spark CrossFit – Competitor Track

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Today’s Competitor work in meant to be done before todays metcon

Pendlay Row (6-6-6-6-6)

All 6 sets at a challenging weight


Metcon (No Measure)

5 Rounds NOT for time:

6 Half Kneel 1 Arm Strict Press (3 second lowering phase)

8 1 Arm Ring Row/side (3 second lowering phase)

20-30 second Ring Support Hold

*Increase load on the Strict Press variation
Half Kneel 1 Arm Strict Press

1 Arm Ring Row

Ring Support Hold