/var/www/html/wp-content/themes/Divi/single.php Sunday August 28, 2011 | Spartan CrossFit

WOD is at 10 am as scheduled today! We are leaving for Grand Haven from the box after the WOD so those planning on joining us for a day at the beach should plan on meeting at the box around 11 am or just attend the 10 am class and you’ll already be there .v. TRIBE!!!

Warm up: Pushups 1 minute,  sit-ups 1 minute,  squats 1 minutes, double unders 1 minute,  burpees 1 minute REST 1 minute then repeat!!  

Met-Con: 

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (Sub muscle ups if you dare .v.) 

Post number of pull-ups completed for each round to comments.

BONUS: 4 rounds max hold l-sit 25 sit ups