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Team Series Event 3 For time: 50 synchronized wall-ball shots 20/14 30 cleans, 135 / 95 lb. 50 synchronized wall-ball shots 20/14 20 cleans, 185 / 135 lb. 50 synchronized wall-ball shots 20/14 10 [...]

Easy Rider 3 Rounds for time 30 Box Jumps (24/20) 30 Sit ups 30 Sumo DL High Pull (75/55) Accessory Work 5 rounds for completion 10 Barbell roll out 10 bent rows

250 M. Run/Row 7-5-3 Candlestick Roll Push Up Parallette Pass through Strict press 3-5-7-5-3 Rush Hour For time: 100 Double unders 50 Pull-ups 1:00 Plank Hold 100 Double unders 1:00 Plank Hold 50 [...]

Warm Up 3:00 Light Row or Bike 3 Rounds 3-5 Strict Pull Ups 7 Push Up 9 Air Squats 15 Sit Ups -> Then Warm up Deadlift Double Trouble 21 Deadlifts (135/95) 10 Burpees 18 Deadlifts (155/115) 10 [...]

250 M. Run Dynamic Stretch Barbell Warm Up (3 second pause) Ground-Below knee, Above knee, Pockets, Shrug Ground- Below knee, Above knee, Pockets, High Pull Ground- Below knee, Above knee, [...]

Gym Closed Meet us at CrossFit Spark for the 2017 Summer Slam Team Competition

Mobility Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side Foam Rolling: Thoracic (Upper Back) – 2:00 Barbell Assisted Thoracic Opener – 2 sets of 1:00 Wrist Stretches – :30s in each [...]

Warm Up 250 M. Run/Row 3 Rounds 5 Candlestick Roll 6 Push Up 7 Parallette Pass through Skill Pistols Running Wild 20:00 AMRAP 400 M. Run 30 Air Squats 200 M. Farmers Carry 70/53 10 Handstand Push [...]

Warm Up 250 M. Run Burgener Warm Up Power Snatch EMOM until failure Donkey Kong 21-15-9 Burpees KBS 53/35 Box Jump 24/20 Competitor 1. TBA 2. 21-15-9 Burpees KBS 53/35 Box Jump 24/20 WEIGHTLIFTING

Warm Up (15 minutes) Jump Rope 1:00 Singles 1:00 side to side 1:00 High knees 1:00 Single single single double 1:00 Single double single 1:00 Double unders 3 Rounds 3 Barbell Lunges (R+L=1) 3-5 [...]