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Spark CrossFit – Spark60

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Warm-up (No Measure)

Part 1. Grab a partner and one light medicine ball….rotate through:

1. Partner rotational throws 5x/side (face partner, keep hips square, rotate and toss)

2. Chest passes 5x/person

3. Overhead passes (think soccer throw in) 5x/person


2 Quick Rounds Each….

Partner 1… 10 Air Squats

Partner 2…. Burpees

When Complete 10 x Wall ball Passes

*WB away, have each person grab an empty barbell

Barbell Warm-up

5 mid-shin deadlifts

5 Hang Muscle Cleans

3 Power Cleans

3 Squat Cleans

5 Front Squats

5 Strict Press

5 Thrusters



Build to a Heavy 2 Rep Thruster

Kalsu (Time)

For Time:

100 Thrusters (135/85)

*Perform 5 Burpees Every Minute on the Minute