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Spark CrossFit – MOVE + LIFT

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Warm-up

Warm-up (No Measure)

Down and Back Run Warm Up!

AMRAP x 5 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

10 BB Back Rack Marches

5 BB Back Squats

5 BB Front Squats

Strength/Skill

Back Squat (1-1-1-1-1)

20:00 Running Clock…

Focus for most will be on building as technique permits. If things are moving and feeling great, let the weights pile up. But if it’s not quite there today, no need to push it… just a great day to get under a decent load and exhibit solid technique.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

400m Run

15 Front Squats (95, 65)

Rx+= (135, 95)
Workout is a shorter format couplet of monostructural and weightlifting efforts. Looking for an even pace on the run and near unbroken sets on the front squats. Fittest athletes may be in the 8:00 range while the rest will round out near the 10-12 minute mark. Challenge your faster athletes to keep a sub 2:00 pace and your stronger athletes to keep those

squats unbroken!