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Spark CrossFit – Spark60

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Warm-up (No Measure)

AMRAP 6 MINUTES (progress movements at 3 Minute)

100 M Jog

15 Air Squats

10 Kip Swings > 10 Kipping Knee Raises

5 Box Step Overs > 5 Box Jump Overs

Metcon (Time)

FOR TIME

2 ROUNDS FOR TIME

1000m Row

30 T2B

30 Box Jump Overs (24″/20″)

400m Run

Time Cap: 25 Minutes

ROMWOD (No Measure)

Cool Down with ROMWOD