/var/www/html/wp-content/themes/Divi/single.php Friday November 11, 2011 | Spartan CrossFit

I am planning on going to see ‘Immortals” at 710 pm at NCG if time allows, if anyone would care to join please feel free!!  It has a two hour run time so you will be out in time to get plenty of sleep before B.O.B!!! If you are meeting at the box to carpool please be there no later than 630am on saturday, otherwise we will see you there. 

CONGRATS CHERI ON YOUR FIRST RX WOD TONIGHT!!!!!!!

WARM UP: HALF TABATA SQUATS, PUSHUPS, SITUPS, OVERHEAD SQUATS, HSKU ALL WITH HOLDS

3min,5 and 7min AMRAP’s  of:
 Dumbell Thrusters 40, 25 
Chest to bar pull-ups 
3 / 6 / 9 / 12 / 15 / 18 / 21 …..

:60, :90 rests

Bonus: AMRAP 8min of: 

row 200m

15 lunges