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Spark CrossFit – Spark30
Warm-up (No Measure)
Round 1: 10 Wall Squats> 10 Glute Bridges>20 Single Unders
Round 2: 10 Air Squats >5/5 Single Leg Glute Bridge
Round 3: 3 Groiners>10 Russian KB Swings
Russian KB Swing
*30 Single Unders After Each Set
Time Cap:12 Mins