Spark CrossFit – CrossFit Performance

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Row 30 calories alternating 5 easy calories and 5 heavy/hard calories

Snatch Drills

5x Dip & shrug

5x Dip, shrug, pull

5x Muscle Snatch from Knee

5x OH Squat

5x Snatch Balance

3x 3-Postition Snatches

A: Snatch (Take 10 minutes to build to a heavy single)

Also take this time to find your workout weight

B: Metcon (Time)

10 Rounds For Time:

3 Snatches 145/100

5 Box Jumps 30/24
snatches are full squat

RX+ 185/125

EXTRA: Metcon (No Measure)

For Quality, not time:

50 Toes to Bar slow negatives

**you may kip to the top of your toes to bar but must control the decent at least 3 seconds

Cool Down (No Measure)

Cool Down with ROMWOD if time allows


Coaches Choice