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Spark CrossFit – Spark30

View Public Whiteboard

Warm-up (No Measure)

1 Round

3/3 Single Arm DB Bent over rows

10 Air Squats

:20 Bike EZ Pace

1 Round

3 Ring Rows

10 Goblet Squat with Light DB

:20 Bike Hard Pace

Metcon (Time)

3 SETS FOR TIME

Run 400m

15 DB Squats

12 Ring Rows