Spark CrossFit – Surge Bootcamp

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Metcon (AMRAP – Reps)

10 minutes AMRAP

2 minutes rowing

2 minutes mr. / mrs. wonderfuls

Rest two minutes

10 mins AMRAP

2 minutes jump rope 2 minutes and step ups with the same dumbbells

Rest 2 mins then

5 rounds

1 min ab mats

1 supermans