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Spark CrossFit – Spark60

View Public Whiteboard

Warm-up (No Measure)

2 X 3 AMRAP

3 Min AMRAP

9 Burpees

6 Glute Bridges

3 Push ups

3 Min AMRAP

9 Deadlifts

6 Hang Muscle Cleans

3 Back Squats

Back Squat

15:00 RUNNING CLOCK

Build to a Heavy 3 Rep Back Squat

Metcon (Time)

FOR TIME

30-20-10

Back Squats (135/95)

15-10-5

Bar Muscle-Up