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Starts Feb. 21st – RX’d and Scaled Divisions
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Spark CrossFit – JUST MOVE
Metcon (No Measure)
EMOM x 6 – Increase Pace Every Minute
Min 1 – :30 Row + 5 Up-Downs
Min 2 – :30 Row + 5 Plate Ground to OH
50 ft. Single Arm (right) DB Front Rack Alt. Lunge
12 Box Jumps
50 ft. Single Arm (left) DB Front Rack Alt. Lunge
*18:00 Hard Cap
18:00 is a generous time cap for this workout…fittest athletes will complete around 12mins. If you see athletes cruising through the lunges, challenge them with heavier loading.