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Spark CrossFit – MOVE + LIFT

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Warm-up (No Measure)

Coaches choice!


Metcon (AMRAP – Rounds and Reps)

Partner “Crazy Cindy”:

AMRAP x 25:00

5 Pull-Ups

10 Push ups

15 Squats

*One partner works at a time, have one partner go through entire round of Cindy while other partner rests.

**Score= total teams Rds+Reps
We want our athletes to push themselves but not sacrifice ROM

or form by finding a sustainable pace that they are confident with for three classic BW movements.

Cindy is a classic benchmark WOD used to assess athlete’s progress overtime. Cindy is a triplet of gymnastics

movements. Look for athletes to establish their pace establish their pace early in the workout. For our advanced athletes

we are looking for 20+ rounds and everyone else pushing to achieve around 16 rounds.


Metcon (Time)

For Time:

150 Partner medball sit-ups