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Spark CrossFit – Spark30

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Warm-up (No Measure)

EMOM X 4 MINUTES

3 Burpees

6 Step-ups

9 Air Squats

Metcon (No Measure)

WORKOUT

EMOM x 20 MINUTES

:50 @ each station

Station 1 – 25m Shuttle Sprints

Station 2 – Wall Balls

Station 3 – Plank on Elbows

Station 4 – Pull ups/Ring Rows

Station 5 – Box Jumps