Spark CrossFit – BUILD

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Warm-up

Warm-up (No Measure)

AMRAP x 5:00

10 Cossack Squats

8 Lunges

6 Hip Circles/ side

4 Scap Pull-Ups

Strength/Skill

A: Back Rack Lunge (1×8)

15:00 minutes to…

Build to Moderate Heavy set of 8

(2111) Strict Tempo

B: Metcon (Weight)

4 ROUNDS

5 High Box Jumps (30,24)

7 Strict Chin-Ups

9 Single Arm KB Thrusters per arm

-1:00 Rest-