Spark CrossFit – Spark30

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Warm-up (No Measure)

Row 6 cals slow

6 cals moderate

6 cals fast

10 Lunges

10 Air Squats

5 DB Deadlifts

5 DB Front Squats

5 DB Press

4 OH Lunges w/ DB

Metcon (3 Rounds for time)

WORKOUT

3 SETS NFT

30/24 Calorie Row

20 DB Cleans

20 OH Walking Lunges with DB

-rest 2 minutes-

*Goal is same time each set