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Spark CrossFit – Spark30

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Warm-up (No Measure)

AMRAP X 7

10 DB Front Squats

10 DB Push Press

10 DB Bent Over Rows

100 M Run

Metcon (Weight)

WORKOUT

EMOM x 15 MINUTES

Min 1 & 2 — Run 200m w/ MB

Min 3 — 10 Ring Rows + 10 DB Thrusters

*Scaled Min 3 as needed to finish within :50