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

PLEASE CHECK THE SCHEDULE BEFORE YOU COME TO CLASS TODAY!!! WE HAVE ADDED A 9AM CLASS AND CHANGED ALL AFTERNOON START TIMES TO :30’S RATHER THAN ON THE HOUR!!

Warm up: Clean complex 45 lbs. x 3 (as one) *, **, ***  .V.

SWOD: Power Snatch 15 reps total, however you choose to break them up! i.e. 5-5-5 or 3-3-3-3-3 etc..10 minute time limit!!

Met-Con: 21-15-9 rep rounds of

Power Snatch 95, 65

C2B pull-ups

Bar facing burpees

Rest 5 Minutes

then: 100 pushups for time