Spark CrossFit – Spark60

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Aloha (No Measure)

-200m Run-

Samson Stretch

Alternating Side Lunge

High Kicks

Hip Openers


Bear Crawl

Duck/Gorilla Walk

High Knees

Butt Kickers

Super Mario

Hawaiian Rock, Paper, Scissors

*Athletes will play a friend or foe in One game of Rock, Paper, Scissors.

Loser does 10 Burpees

Winner does 5 Burpees

No ties

Front Squat (6-6-4-4-2-2)

*Sets should all be heavy. Score is heaviest 2 reps

Metcon (AMRAP – Rounds and Reps)


AMRAP x 13 Minutes

13 Wall Balls (20/14)

13 American KB Swings (70/53)

250m Row