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Spark CrossFit – Spark60

View Public Whiteboard

Warm-up (No Measure)

6 Min AMRAP ( Movements progress at 3 min mark)

10 DB Deadlifts > 10 DB Power Cleans

20 Single Unders > 20 Double Unders

8/7 Cal Row

5 DB Power Cleans

17 Double Unders

Metcon (Time)

WORKOUT

8 SETS

15/12 Calorie Bike

10 DB Power Clean (50/35)

35 Double Unders

-Rest 1:00 between sets-
*Increase pace each set. Start moderate…finish with sprint.

* Score includes rest