/var/www/html/wp-content/themes/Divi/single.php Thursday July 21, 2011 | Spartan CrossFit

We are adding a 730 pm class tonight with hopes that it will be a little cooler by that time. TRIBE!

Warm up: Tabata Sprints

SWOD: Strict Press 3×5 65,75,85%

Met Con:

1.  30 C&J for time (135,95) EMOTM do 5 burpees to completion

2. EMOTM for 10 minutes do 5 pullups, 10 pushup, 15 squats OR 2 muscle ups, 4 HSPU, 8 pistols

3. 30 DB or KB Snatch Alternating arms EMOTM do 10 lateral hops (over and back) to completion