Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Row 1000

then complete 3 rounds:

10 Jumping Pull-ups

10 Hanging Knee Raises

10 DB Burpee Step-ups

Row 800

then complete 2 rounds:

10 Jumping Pull-ups

10 Hanging Knee Raises

10 DB Burpee Step-ups

Row 500

then complete 1 round:

10 Jumping Pull-ups

10 Hanging Knee Raises

10 DB Burpee Step-ups