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? Event Details and RSVP here https://www.facebook.com/events/1020623091440747/
?
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Spark CrossFit – Spark60

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Warm-up (No Measure)

3 Rounds for Quality (with light/moderate pair of DB)

10 Fast Air Squats

5 DB Clean and Press

5 DB Burpee

5 DB Bent Over Row (:01 pause at top)

:15 Hollow Hold (holding the DB at extension when on ground)

Note: DB Burpee is Dumbells in hand the whole time and a deadlift at the top instead of clapping at the top.

Weighted Pull-ups

STRENGTH

Every 3min for 9min

8 Weighted or Strict Pull-up

2/2 Turkish Get-Up (53/35)

(:15 Pause at top of each rep of TGU)

Metcon (3 Rounds for reps)

WORKOUT

3 SETS

AMRAP x 4 MINUTES

6 Toes to Bar

8 Push-ups

10 Box Jumps (24’/20’)

-Rest 1:00 Between Sets-

*Start from beginning every time and try and match score for each set