Announcements

❗️Pre-order your Spark 717 Shirt Now❗️
Multiple colors to choose from
Click to See! ?http://bit.ly/2Nodxyw

Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 6 MINUTES

200 M Row

5/5 Single Arm DB Clean and Jerk

20 Russian Twists w/ DB

Metcon (AMRAP – Reps)

WORKOUT

MAX REPS AT EACH STATION

4 Rounds

1 minute stations/:30 rest between

Station 1: DB Push Press

-rest :30-

Station 2: DB Front Squats

-rest :30-

Station 3: Box Jumps

-rest :30-