/var/www/html/wp-content/themes/Divi/single.php Friday September 30,2011 | Spartan CrossFit

Warm Up: “Grace” 75% RX

SWOD: Deadlift 75, 80, 85%

Met-Con: “Welbourn”

9-6-3 rep rounds of:

Deadlifts (315, 225) 

Strict pullups ( max effort! no pez dispenser! look straight ahead and pull hard! you do not have to get your chin over the bar but you have to pull as hard as possible each rep for as long as you can)

Resisted Sprint 100 feet (3,2,1

Bonus:

4 rounds for time of:
Walking lunge 50 steps
Sit-ups, 50 reps