Spark CrossFit – Surge Bootcamp

View Public Whiteboard

Metcon (Time)


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:


Push ups


– 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