Announcements

2020 OPEN SHIRTS 🦄
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Cut off is next Tuesday, the 15th!
http://bit.ly/OpenShirts20

Spark CrossFit – BUILD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6:00

100m Run

10 Samsun Lunges

5 Ring Rows

:30s Plank on hands

Strength/Skill

A: Bench Press (6-6-6-6-6)

5 Building SETS

6-6-6-6-6

Tempo Bench Press (31X1)

B: Metcon (Weight)

3 SETS

100m Filly Carry (1 KB in FR, 1 KB OH, switch halfway)

24 V-ups or Tuck-Ups

16 DB Front Rack Walking Lunges

8 DB Bent Over Rows

-Rest 2:00 BT sets-

Score= weight on DB’s