/var/www/html/wp-content/themes/Divi/single.php March 19, 2012 | Spartan CrossFit

Please text me if you are coming to the 9 am WOD class 517 402 1927, Thanks TRIBE!!! 

Mobility/ Warm Up: 10 arm circles, 10 leg swings, 10 down ups, 10 dislocates, 10 mountain climbers, :30 foam roll quads Right, :30 foam roll Quads Left , :30 I T right, :30 I T left

Skill: Clean Progressions 1 set of 10 each/ Front squat/ Power Clean a. power position b. Above knee c. Below knee d. lift off / Power Clean Front squat/ Clean

Strength: Front Squat 3-3-3

WOD: 

AMRAP 15:

10 Front Squats (115, 95)

10 Kettlebell Swings (50, 35)

10 Burpee

10 Toes To Bar

1 Box jump 36/30