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Spark CrossFit – Competitor Track

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Advanced/Competitor

Before or after todays class metcon

Gymnastics Work (No Measure)

Muscle Up Skill

1) 3 Sets

3 Swings + Pull to Hips

2) 3 Sets

Kipping Muscle Up

3 sec Pause in Support

3 sec Pause Low Dip

3 sec Pause at Sternum

3 sec Pause at Hang

3) 2 sets

5 Muscle ups

10 Russian Dips from Elbows

50′ Hips high crab walk towards feet.