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Spark CrossFit – Spark60
Aloha (No Measure)
Alternating Side Lunge
Hawaiian Rock, Paper, Scissors
*Athletes will play a friend or foe in One game of Rock, Paper, Scissors.
Loser does 10 Burpees
Winner does 5 Burpees
8 Deadlift (30X1)
*Super set with…
8 Bench Press (30X1)
(If no bench, sub DB Floor Press)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
16 Kettlebell Deadlifts (53/35)
12 Hand-Release Push-ups
8 Kettlebell Swings