Announcements

šŸˆ JERSEY FRIDAY!! (Sport’s theme) for this week’s Friday Night Lights! āš½

Spark CrossFit – MOVE

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Warm-up

Metcon (No Measure)

GAME!!!

Coaches choice šŸ™‚

-Dodgeball

-Burpee flip cup

-PVC Stick game

-Tic tac toe

-Obstacle Race

Metcon

Metcon (No Measure)

3 ROUNDS

1:30 STATIONS

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Max Reps Rope Slams

STATION 2

Max Cal Bike

STATION 3

Max Reps KB Goblet Squat

STATION 4

Max Plank Hold

Finisher

Metcon (No Measure)

3 SETS

:30 Wall Sit

:30 Tuck Hold

8-10 Ring Rows (2 sec negative)