/var/www/html/wp-content/themes/Divi/single.php Tuesday July 19, 2011 | Spartan CrossFit

Warm Up: 25 dislocates then: “Simon Says Parallettes” (Coach Tucker design, named by Deandre!!)

SWOD: Bench Press 3X5  65,75, 85 %

Met-Con:

For time:
Row 500 meters
135 pound Bench press, 21 reps (85lb)
Row 500 meters
135 pound Bench press, 18 reps(85lb)
Row 500 meters
135 pound Bench press, 15 reps(85lb)
Row 500 meters
135 pound Bench press, 12 reps(85lb)

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Extra Credit WOD:

3 rounds for time of:
21 Burpees
Run 400 meters

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