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Spark CrossFit – Spark60

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Warm-up (No Measure)

AMRAP X 3 MINUTES

5 KB Deadlifts

3 American KB Swings

2 Burpees

With a Barbell

2 Rounds

5 Good Mornings

5 Elbow Punches per Side

5 Back Squats

2 Rounds

5 Snatch Grip Deadlifts

5 Hang Power Snatches

5 Behind the Neck Push Presses

2 Rounds

5 Hang Power Cleans

5 Strict Press

5 Push Jerks

Power Snatch (10:00 Min Running Clock )

Build to Heavy 2 Power Snatch

Clean and Jerk (10:00 Min Running Clock )

Build to a heavy 2 Clean and Jerk

Metcon (Time)

WORKOUT

FOR TIME

“Gracibel”

15 Clean and Jerks (135/95)

15 Snatches (135/95)

Time Cap: 10 Minutes