/var/www/html/wp-content/themes/Divi/single.php Wednesday Febuary 23, 2011 | Spartan CrossFit

Congrats Tom on your first Muscle-up tonight!!!!!

warm up: 100 double unders/ 200 single unders, 20 squats, 15 push ups, 10 dislocates, 5 HSPU (10 MINUTE TIME LIMIT)

Skill: hand stand holds (partner or wall) 10 minutes

WOD:

3 Rounds of:

5 Squat Clean Thrusters (135, 95)

50 burpees