/var/www/html/wp-content/themes/Divi/single.php Wednesday December 28, 2011 | Spartan CrossFit

Today’s class times: 5am 9am 530pm and 630 pm……. 730pm is available upon request! Please call or text me to verify your attendance at that time! TRIBE!!!!!!!!!!!

For Twenty Minutes do 5 squats and max strict pullups. Start as low as air squats and ring rows and work your way up as high as you want, for example, 500 pound back squat and 135 pound weighted pull ups. This is also your warm up so do not start too heavy too fast.

After the twenty minutes are up, rest exactly 5 minutes and then:

21-18-15-12-9-6-3 Unbroken Kettlebell Swings (70, 50) *start back at zero if you break up any round, oh, and just to be sure you are breaking up the swings between rounds, do 5 burpees between rounds.