/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.

Met-Con:

“Samantha”

AMRAP 20 of:

100m sprint

14 DB Thrusters

21 k2e

28 double unders

rest 5 minutes

then: 100 sit ups for time