Spark CrossFit – Surge Bootcamp

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Metcon (Time)

– 5 mins – Run/Row/Jump Rope

Then 10 Reps: *

Reverse Burpees

Pull Ups

SDHP

– 4 mins – Run/Row/Jump Rope

Then 8 Reps:

Reverse Burpees

Pull Ups

SDHP

– 3 mins – Run/Row/Jump Rope

Then 6 Reps:

Reverse Burpees

Pull Ups

SDHP

– 2 mins – Run/Row/Jump Rope

Then 4 Reps:

Reverse Burpees

Pull Ups

SDHP

*You will have the same amount of time to complete the reps as you did for cardio