Spark CrossFit – CrossFit

View Public Whiteboard

Workout

Metcon (Time)

Workout (30:00-55:00)

INTENDED STIMULUS

Interval training with movement redundancy where intervals should not exceed 2.5 minutes for any single effort.

With a partner, alternating complete rounds, complete

Advanced (RX+)

10 Rounds

10 Unbroken Push Jerks (135/95)

20 Unbroken Wall Ball Shots (20/14 lb ball to 10/9′ target)

40 Double Unders

RX

With a partner complete 10 rounds:

10 Unbroken Push Jerks (115/75)

15 Unbroken Wall Ball Shots (20/14 to 10/9′ target)

40 Double Unders or 30 seconds of practice

Novice/Scaled

10 Rounds

7 Push Jerks (light load)

14 Wall Ball shots (light ball and lower target)

28 Single Unders or 30 seconds of Double Under Attempts

*One person does 10 Push Press, 20 Wall Balls then 40 Double Unders, then the next person does 10 Push Press, 20 Wall Balls and 40 Double Unders….that would be 2 rounds.