Spark CrossFit – Surge Bootcamp

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Metcon (AMRAP – Reps)

1. TABATA row then 5 min amrap 15 squats 10 push-ups 5 pull-ups

2. TABATA assault bike then

5 min amrap

15 abmats,

10 box jumps,

5 burpees

3. TABATA row

5 min amrap of all

10 of each above movements