/var/www/html/wp-content/themes/Divi/single.php Saturday July 16, 2011 | Spartan CrossFit

 

Warm up:  DoDgEbAlL

10 burpees, 20 double unders, 100m sprint , 20m low prowler push , 5 tire flips for each of the colors.

WOD 1: 7 minute amrap

9 Deadlifts (95, 65)

6 power cleans (95, 65)

3 Push press( 95, 65)

WOD 2:

For time:
Run 800 meters
 One arm dumbbell snatches, alternating arms, 20 reps
 Dumbbell squat cleans, 20 reps
100 Sit-ups
Dumbbell squat cleans, 20 reps
One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

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