Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Christmas in July –

12 Days of Christmas (just like the song) – Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

1 Turkish Get Up

2 Star Jumps

3 DB Thrusters (35/20)

4 Pull Ups

5 Swings (53/35)

6 Burpees

7 Bent Row (35/20)

8 DB Lunges (35/20)

9 Calorie Row

10 Box Jumps

11 One Arm Snatches (35/20)

12 Reverse Burpees