/var/www/html/wp-content/themes/Divi/single.php Tuesday July 12, 2011 | Spartan CrossFit

Happy birthday to my sister Samantha today!! You’re the best and I love you very much!!

Warm Up: tabata double unders/single unders, tabata roll outs, tabata hover holds, tabata YOUR CHOICE

SWOD: Muscle-Ups, How many can you do in ten minutes? If you don’t have muscle-ups use this time to try to get your first if you are close. Otherwise do seated band transitions with the least amount of assistance you can do.



AMRAP 20 of:

100m sprint

14 DB Thrusters

21 k2e

28 double unders

rest 5 minutes

then: 100 sit ups for time