Spark CrossFit – CrossFit


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“No one can whistle a symphony. It takes an orchestra to play it.” – H. E. Luccock

Warm-up (No Measure)

200 Meter Run

:30 Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotations

:30 PVC Passthroughs

5 Strict Press

5 Overhead Squats

5 Snatch Grip Deadlifts

:30 Push-up to Down Dog

3 Hang Power Snatch

3 Hang Squat Snatch

3 Squat Snatch

CLASS: “Collision Course” (Time)

With a partner, for time:

Buy In:

Partner A runs 400m

Partner B runs 400m

10 Rounds:

8 Chest to Bar Pull-ups

7 Squat Snatch (95/65)

6 Handstand Push-ups

Cash Out:

Partner A runs 400m

Partner B runs 400m

*Partners will alternate movements on the 5 rounds, partner A does C2B, partner B does snatches, partner A does HSPU, etc.

RX+ is strict HSPU


jumping C2B pullups or ring rows

L-seated DB press