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Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

10 Rep each

-Squat

– Lunge

-Situp

-Burpee

1:00 on Rower for meters

Metcon (Time)

WORKOUT

FOR TIME

500m Row

-into-

5 Rounds

14 Air Squats

7 Burpees

-into-

500m Row

Time Cap: 12 Minutes