Spark CrossFit – Competitor

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Weightlifting

To join the class for the Metcon you must be starting this clock for the complex 10 minutes into the regular class time. Which means if you are planning to do the metcon with the 5:30 class you need to hit your first complex at 5:10 so you have enough time to put away your gear and join class.

Clean Complex (Every 90 seconds for 7 Sets)

3 High Hang Power Cleans + 1 Jerk

*Keep loads between 60-70% of 1RM Clean and Jerk

Metcon

Metcon is todays class WOD, both the strength and metcon pieces, be sure to enter your score in to wodify!

Gymnastics

Muscle Up Skills and Drills

1) 10 x 1 Front Roll On Rings

2) 2 x 10 Swing on Rings

3) 15 Muscle Ups