Spark CrossFit – MOVE + LIFT

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Warm-up (No Measure)

Coach’s choice!


Metcon (AMRAP – Rounds and Reps)

With a partner….

AMRAP x 30:00

400m Run

30 Hang Power Clean (95, 65)

30 Shoulder to Overhead

200m Run

30 Russian Kettlebell Swings (53,35)

30 Hand release push ups

Rx+= (135, 95), (70, 53), HSPU

*If team completes 3 rounds, then score is time completed. Total amount of work is capped at 3 rounds
*Split reps evenly

*Both partners run at same time, one partner cannot start next movement until both partners are back

*400m run= 4 reps

*200m run= 2 reps

*If completed 3 rounds then put time completed in comments.