/var/www/html/wp-content/themes/Divi/single.php Tuesday September 20, 2011 | Spartan CrossFit

UPDATE!!!!! NO 415 CLASS TODAY!!! MY GIRLS START DANCE CLASS AT 415 AND I NEED TO TAKE THEM AND REGISTER!! THANKS TRIBE!!!!!!!!!!!!!!!!

SWOD: Clean- Same format as 9/11 games! Set up before a Bar, you have 8 minutes to find the heaviest single clean you can get!

WOD:

Five rounds for time of:
95(75)-pound hang squat clean, 21 reps
Run 400 meters

Post time to comments.

Bonus: With a partner, one person row for sixty seconds while the other does as many 45 lb SDHP as possible then rotate. Keep moving for 12 minutes. Your meters subtracted from 5K divided by your total reps of SDHP is how many meters(hundreds) you have to run! have fun! For example your row Total 3200m means 5000-3200=1800 and your total reps = 300…1800/300=6 or 600m run