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Spark CrossFit – Spark60

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Aloha (No Measure)

-200m Run-

Samson Stretch

Alternating Side Lunge

High Kicks

Hip Openers

Spiderman

Bear Crawl

Duck/Gorilla Walk

High Knees

Butt Kickers

Super Mario

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

No ties

Deadlift

3 SETS

8 Deadlift (30X1)

Bench Press

*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

Rx+70/53