Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Warm up :

Row 500 mtrs

Wod- inverted ladders:

Plate burpees

Goblet Squats

*Start at 10 reps of plate burpees, and 1 rep goblet squats & decrease/increase one rep each to end with one rep plate Burpees and 10 reps Goblet squats

2nd set – same same but diff…


-Med ball ab mats


-Pull ups (ring-rows for modification)