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)

3 Rounds, Increasing Effot

100 M Row

5/5 Single Arm KB FR Lunge

5/5 Single Arm Hang Snatch ( from waist to OH)

Metcon (Time)

WORKOUT

FOR TIME

21-15-9

DB Front Squats

KB Swings

*Run 400m after every set