Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Assault Bike – partners

3 Rounds of:

P1 will complete the following:

10 Burpees

10 Box Jump-overs

10 Bent Rows

while P2 Bikes for calories

Then Alternate Planks and Bike 10 Calories for 5 rounds.

Lastly you and your partner will bike 3 miles – alternate however you choose