/var/www/html/wp-content/themes/Divi/single.php Thursday June 23, 2011 | Spartan CrossFit

Anyone interested in carpooling on Saturday should meet at the box around 5 or 530 am. We are doing additional walk throughs and practice Friday morning so if you need to address any concerns I will see you then. All other athletes please remeber the box is closed Saturday but feel free to come cheer on your fellow SCF athletes while they do work at the Motor City CrossFit summer Open Games!!

Warm up: 10 minute death by….muscle up, pullup or pushups! start at 5

SWOD: Split Cleans 10 minutes

WOD:  

WOD#1/WOD#2– Run with Max Pull-ups or Max push-ups in 2 minutes. The run and Push-ups/Pull-ups
are being scored as separate events.

Beginner Categories(Male and Female) Run 2k and then max hand release
push-ups in 2 minutes. (Athlete must move directly inside of gym and perform Push-ups
after the run)

 Open and over 40(Male and Female) Run 4 k and then 1 attempt for max
pull-ups. (Athlete must move directly inside of gym and perform max pull-ups after
the run). Athlete has one attempt and cannot come off the bar