Spark CrossFit – MOVE + LIFT

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Warm-up (No Measure)

Coach’s choice


Metcon (Time)

Partner Workout…


50 Cal Row

40 Wall Balls (20/14)

40 Box Jumps (24/20)

50 Cal Row

60 Wall Balls (20/14)

60 Box Jumps (24/20)

50 Cal Row

100 Wall Balls (20/14)

100 Box Jumps (24/20)

50 Cal Row

Rx+= 50 Cal Bike
Longer duration, chipper style, with monostructural, bodyweight, and weighted movement. A nice, well-rounded workout

that will primarily challenge / limiting factor being fitness! Athletes should plan on moving at a moderate to moderate-high pace on the rower (build the pace at the end!) and smooth pace on the box jumps.

Wall Balls unbroken on

first set and what do you have in the tank for the second and last set…don’t let the wall ball bleed the clock at the end!

Split reps evenly, break early and often. LONG chipper. Goal is to finish by 25-30:00 for everybody and 20:00 for advanced athletes.

Not enough rowers?

3 Person Team…

75 Cal Rower or Bike

60, 60 WB & BJ

90, 90

150, 150