Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Obstacle course Wednesday – Get over the HUMP!

TEAMWORK – together move all equipment from 100 Mtr mark to the end and back for time.

– Tire Flip with cumulative box jumps – with max of 20 then reduce

– Every 7th Flip your team will run around to the brick wall and everyone must scale wall, run back to the tire to continue

– Before proceeding all members must complete 5 Football Burpees and 10 KB swings

Equip includes – Tire, 1 KB for each member – KBs cannot pass the tire