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Spark CrossFit – Spark30

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Warm-up (No Measure)

1 Round

7 DB Deadlifts

5/5 Alt. Bodyweight Lunges

7 Hollow Rocks

5 Burpees

1 Round

7 DB Power Cleans

7 Push Press

5/5 Alt. DB Front Rack Lunges

7 Sit-ups

5 Burpees

Metcon (No Measure)

EMOM x 15 MINUTES

Min 1 — 10 DB Push Press

Min 2 — 10 AbMat Situps

Min 3 — 5/5 Lunges (holding DB in rack)

*3 Burpees to Start Every Minutes