/var/www/html/wp-content/themes/Divi/single.php Saturday July 9, 2011 | Spartan CrossFit

Warm Up: Tabata squats hold bottom postion, tabata situps hold knees to elbows, tabata push ups hold plank and hover hold, tabata OHS with bottom position hold

Met-Con:

1minute Wall-Ball shots

1 minute K2E

1 minute box jumps 24″

1 minute weighted situps

1 minute clubbell squats

rest 1 minute x3 rounds

then: Not for time, but be quick about it!

50 KBS (eye level)

40 OH KBS

30 KBSDHP

20 KB cleans (each arm)

10 KB Snatch (each arm)

5 Turkish Get-ups

(from TC)