Announcements

? Spark Social Night! Let’s Go Bowling!?
?️ Saturday 8/4 @ 6:30pm
? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
?
Bod Squad Challenge – ONLY 28 Spots
?Get Shreddy and Win Over $1500 in prizes
Details Here ? http://bit.ly/2OlLwJf

Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

1:00 of rowing at 25 strokes per minute

5 Deadlifts + 5 Push-ups

:45 of rowing at 28 strokes per minute

5 Deadlifts + 5 Push-ups

:30 of rowing at 30+ strokes per minute

5 Deadlifts + 5 Push-ups

:15 of rowing at highest strokes per minute

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 13 MINUTES

Row 500m

14 DB Ground to Overhead

7 Burpees