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Spark CrossFit – Competitor Track

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Metcon (No Measure)

A. CONDITIONING

Bike

10:00 EZ

-Rest 2:00-

2:30 Moderate

-Rest 2:00-

2:30 Hard

-Rest 5:00

10:00 Bike test for Calories.

Goals:

-start smooth for the first 5-6:00 then dig in for the last 4-5:00

B. Spark60

80% Effort here! Nothing crazy.

C. BIAS WORK:

STRENGTH

1RM Snatch

-Rest 5:00-

25 Squat Snatches for time (77% of 1RM)

GYMNASTICS

30 MU For time

CONDITIONING

30:00 (EZ/60%)

1:00 Bike

1:00 Single Unders

1:00 Plank

1:00 Step-ups

1:00 No push-up burpees