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Spark CrossFit – Spark60

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Warm-up (No Measure)

AMRAP X 4

10 DB Deadlifts

5 Filly Carry Lunges per side

10 Scap Retractions

5 Inch Worms

AMRAP X 4

10 Double DB Ground to OH

5 Filly Carry Lunges per side

10 Kip Swings

5 Hand Release Push-up

Bent Over Row (4 x 8 each arm (21X2))

*After each set perform 3 perfect Wall Walks

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 DB Snatch (50/35)

15 Chest to Bar Pull-ups

20 Hand Release Push-ups