Spark CrossFit – CrossFit

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Class WOD

Metcon (Weight)

Alternating On the Minute x 20

Minute 1 – 1 Round of Cindy

Minute 2 – 3 Power Cleans (climb in weight)

Minute 3 – 1 Round of Cindy

Minute 4 – 3 Power Cleans (climb in weight)

…and so on…

1 Rounds of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

RX= completing all cindy rounds in under 1 minute


Alternating between body weight movements in “Cindy” and weightlifting with the power cleans. Our focus on the clean today is about building to something heavy for three touch and go repetitions. Not looking to set any PR’s here. We want our athletes moving exceptionally well on these. They don’t have to climb in weight every set, but athletes should start out moderate and build several times across the 10 sets.

Scale to ring rows and box pushups

or reduce reps to assure you are finishing the rounds of cindy in about :50 each round.