Spark CrossFit – CrossFit Performance

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Metcon (Time)

For Total Time, with a partner:

800m Row

4 Rounds:

30 Wall Balls 20/14

20 Box Jumps 30/24

10 hang snatch 115/75

800m Run

4 Rounds:

30 push press 115/75

20 box jump overs 24/20

10 hang cleans 115/75
Split up the cardio portions 400/400 each, split up the rest as needed.