Spark CrossFit – Surge Bootcamp

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Metcon (Time)

WOD: Miracle Mile

Run 400m

25 KB Swings (55/35)

Farmers Walk 200m (55,40/35,30)

Waiters Walk 200m (40/30)

25 Box Jumps (24/20)

100m Sprint

100m Walking Lunge

100m Sprint

100m Walking Lunge

5 Burpees

Run 400m (20/14 MED BALL)