Spark CrossFit – CrossFit


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“Success is walking from failure to failure with no loss of enthusiasm.” – Winston Churchill

Class WOD

Coaches Choice Warm Up (No Measure)

Make It Fun!

Metcon (3 Rounds for reps)

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00


13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00


23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

*Scored as barbell reps

This workout will be done as a partner workout for most with partners both doing the runs and splitting reps on the barbell. Some can do it as an individual for an RX+, this is only an option if you can RX these weights.

Competitor Extra – before or after class WOD

Barbell Conditioning (Weight)

For Time:

10 Thrusters (115/80)

change weights

8 Thrusters (135/95)

change weights

6 Thrusters (155/105)

change weights

4 Thrusters (185/135)

change weights

2 Thrusters (205/145)