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Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

AMRAP X 4

4 Burpees

6 Russian Kettlebell Swings

8 Cal Row

*Switch to American Kettlebell Swings at 2:00

Metcon (Time)

WORKOUT

FOR TIME

30 Burpees

60 KB Swings

500m Row

FINISHER (If time allows)

3 SETS

6/6 Single Arm Bent Over Rows @ 31X3

-Rest :30 between sides-