Spark CrossFit – JUST MOVE

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Warm-up

Warm-up (No Measure)

1 ROUND

30 Burpees For Time* (increase pace every 10 burpees!)

*Every 10 Burpees, perform 5 MB Thrusters

Metcon

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES*

3-6-9-12-15 …

Wall Balls

Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off, for each AMRAP
Short to moderate length interval couplet today, with light loads and a bit of rest to reset and hit it again. Goal for everyone is to hit the round of 21’s, with a subgoal of keeping those wall balls unbroken all the way until the round of 21!