.??4th of July Class time at 9am. Closed remainder of day. ??
Spark CrossFit – Spark60
Warm-up (No Measure)
AMRAP X 6
10 Jumping Jacks w/ clap behind the back
10 PVC Pass Throughs
10 Air Squats (at 3:00 switch) Overhead Squats
10 Groiners w/ thoracic twist and reach to ceiling
8 Barbell Good Mornings
8 Behind the Neck Presses (or Push Press from behind the neck)
8 OHS with a 2 second pause at bottom
15 Minutes to build to a Heavy 3 rep OHS
Metcon (AMRAP – Reps)
AMRAP x 4 MINUTES
3-6-9-12-15 and so on….
OH Squat (95/65)
Toes to bar/ Hanging Knee Raises
-rest 1 minute between rounds-
*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.