Announcements

? Spark Social Night! Let’s Go Bowling!?
?️ Saturday 8/4 @ 6:30pm
? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
?
Bod Squad Challenge – ONLY 28 Spots
?Get Shreddy and Win Over $1500 in prizes
Details Here ? http://bit.ly/2OlLwJf

Spark CrossFit – Spark60

View Public Whiteboard

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

-Rest-

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

Thruster

12:00 RUNNING CLOCK

Build to a Heavy 2 Rep Thruster

Kalsu (Time)

For Time:

100 Thrusters (135/85)

*Perform 5 Burpees Every Minute on the Minute