Spark CrossFit – Surge Bootcamp

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Metcon (Time)


Row 3k / Assault Bike 3 miles

While Partner 1 is rowing 500 Mtrs, Partner 2 is on Assault bike

Partners switch every 500 mtrs rowed (when rowing is complete finish the Assault bike 3 miles by alternating partners)

during transition both partners must complete 10 each:


Push ups


– Next partners will do 100 total reps of any of the following (split up however you like and do as many of any totaling 100):

Lateral Partner Burpees

Mr Wonderfuls

Reverse Burpees

3 Way Pikes