CrossFit
Spark
ON A 15:00 RUNNING CLOCK…
Build to a Moderate Complex…
1 “Deep” Power Snatch+2 “Deep” Hang Power Snatch
Metcon
AMRAP x 5 MINUTES*
16 Alt. DB Snatch (50/35)|(35/20)
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike
-Rest :30-
AMRAP x 5 MINUTES
16 Alt. DB Snatch
16 Tuck-Ups
16/13 Cal Bike
*Pick up where you left off in every consecutive AMRAP.
Spark
Strength
EVERY 2:30 x 5 SETS
:30 DB Turkish Sit-Ups (R)
:30 SA DB Floor Press (R)
:30 DB Turkish Sit-Ups (L)
:30 SA DB Floor Press (L)
Metcon
EMOM x 12 MINUTES
MIN 1 – :50 Max Plate Ground to Overhead (45/25)
MIN 2 – :50 Max Up-Downs to Plate
MIN 3 – :50 Max Plate Hollow Body Flutter Kicks