/var/www/html/wp-content/themes/Divi/single.php Tuesday September 27, 2011 | Spartan CrossFit

Warm up: 10 minute Flight simulator

SWOD: Overhead Squat 5-5-5 @75, 80, 85% –or– three sets of  5 reps with increasing weights

Met-con:

“Beetlejuice”

5 rounds for time of:
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
400 meter run

Bonus: For time: 
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups