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Spark CrossFit – Competitor Track

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Before Class WOD…

Back Squat (Every 2min on the minute for 10min)

3 Back squat + 1 good morning + 3 back squats

After Class WOD….

Metcon (No Measure)

A1. 8/8 Bulgarian split squats

A2. 8/8 Goblet cossack squat

A3. 8/8 Single leg deadlift
Cossack Squat:

Single Leg DL: