/var/www/html/wp-content/themes/Divi/single.php Friday July 15, 2011 | Spartan CrossFit

I left my camera at the Gym which is a bummer because it had an awesome picture including some visiting athletes from other affiliates (Laura and John) and some awesome new athletes joining our tribe (Jaime and Cheri) as well as a couple OG’s (David and Devin). Welcome!! I’ll post the picture on tomorrow’s wod!

Warm Up: 10 wall walks then: tabata squats w/ bottom hold, tabata push ups w/plank and hover holds, tabata situps with K2E hold, tabata sprints….DONE

Met-Con:

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.