Announcements

?
Bod Squad Challenge – ONLY 28 Spots
?Get Shreddy and Win Over $1500 in prizes
Details Here ? http://bit.ly/2OlLwJf
Pre-order for SFH Products NOW OPEN w/ 15% Discount‼️ Want to Get STRONGER?, FASTER ?‍♀️, HEALTHIER❤️❓The BEST and cleanest Supplements. Cut-off 8/13.
?http://bit.ly/2nfBih1

Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

1:00 Minute Bike @ Moderate Effort

5 PVC Good Mornings

10 Lateral Jumps over PVC

5 Bent Over Row w/ PVC

Metcon (Time)

FOR TIME

5 Rounds

200m Run

10 KB Deadlifts

10 Ring Rows