Spark CrossFit – CrossFit

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“Real success is finding your lifework in the work that you love.” – David McCullough

Class WOD

Partner Warm-Up (No Measure)

1) 3 Rounds

50 Feet High Knees

50 Single Unders

50 Feet Butt Kickers

50 Single Unders

2) 2 Rounds

10 Lying Hamstring Stretch

5 Rollover V-sits

10 Lateral Lunge Walk

5 Samson to Hamstring Stretch each leg

3) 2×10 Seconds each person of Partner Plank Hops

2×10 seconds each person of Junkyard dogs

2×50 Foot Wheel Barrow each person
(or coaches choice)


Metcon (Time)

For Time:

800m Run (2 x 400m)

4 Rounds of “DT” (155/105)

800m Run

3 Rounds of “DT”

800m Run

2 Rounds of “DT”

800m Run

*On the 800’s each partner runs 400m, partner A runs 400m and tags partner B when he gets back

**Teammates can break up the rounds of DT however they want.

DT is….

12 Deadlifts (155/105)

9 Hang Power Clean

6 Power Jerk

Cool Down

Calf & Hammies Cool Down (No Measure)

Calf Stretch, 60 seconds per side

Band Hamstring Stretch, 60 seconds per side

Competitor Extra – before or after class WOD

Metcon (5 Rounds for time)


3 Power Cleans + 3 Front Squats + 3 Push Jerks

RX+ is @ 205/145

RX @ 155/105