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)

2 Rounds

10 Good Mornings

10 Air Squats

10 L/R Leg Swings

5 Burpees

Metcon (AMRAP – Rounds and Reps)

WORKOUT

EMOM x 5 MINUTES

10 Dual KB Deadlifts (HEAVY)

-Rest 2 minutes-

AMRAP x 10 MINUTES

7 Hand Release Push-ups

10 Single KB Deadlifts

70 Double Unders
Sub 100 singles for Dubs if needed