Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Partners:

Assault Bike 6 miles

While Partner 1 is on Assault bike, Partner 2 does Jump Rope

Partners switch every .5 miles

During transition both partners must complete 10 each:

Lunges

Push ups

Dips

– Next partners will do 100 total reps of any of the following (split up however you like and do as many of any totaling 100):

Lateral Partner Burpees

Mr Wonderfuls

Reverse Burpees

3 Way Pikes