/var/www/html/wp-content/themes/Divi/single.php Tuesday November 29, 2011 | Spartan CrossFit

SWOD: A)Bench Press 5-5-5 @ 75-80-85%

              B) How many Muscle Ups OR Double unders (OR how many calories can you Row) Can you do in 5 minutes? Spend this time working on Double unders, muscle ups, False grip pullups, ring pullups, ring Dips etc. 

Met-Con:

“Space Flight Simulator”

AMRAP 20 of: 

5 Burpees 5 KBS 55,35

10 Burpees 10 KBS 55, 35

15….. to 50 and back Down