/var/www/html/wp-content/themes/Divi/single.php Thursday October 27, 2011 | Spartan CrossFit

I will be leaving the Box at 830 am on Saturday for Grand Blanc if anyone would like to meet there and carpool/ caravan that would be awesome! Also, please respond in the comments for today’s post or the Halloween wod post what you are planing on bringing to the party, just so people can get an idea for what they may or may not want to bring.The start time is still tentatively 7 or 730 pm with the movie at 955pm. TRIBE!!!! 

Warm Up: “Stupid Squats .50”  (30 air squats in thirty seconds followed by 30 seconds rest, make up missed reps with ring rows during the rest period, do this for 10 minutes)

Front squat 3-3-3 reps

3 sets max pull-ups


How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups

Post load for front squats, reps for pull-ups, and number of rounds completed in 15 minutes to comments