/var/www/html/wp-content/themes/Divi/single.php Saturday November 19, 2011 | Spartan CrossFit

CONGRATS to Christian (deuce) on his first muscle up tonight!!!!!! KILLED IT!!!! See the official video on facebook and show him some love!!!!!TRIBE!!!!!!!!!!!!!!!!!!!!

TEAM WOD: In teams of three complete

1500m row

150 double unders

100 kbs

150 double unders

100 overhead squats (95,65)

150 double unders

100 burpees

150 double unders

1500m row

If there’s not enough people we will do the following:

SWOD: Front Squat 1 Rep max

Met-Con: 15-12-9-6-3

Front squat (135, 95)

Toes to bar 

BONUS:

5 Rounds:

7 KBS 70,55

7KB SDHP 

Prowler push 50 feet