/var/www/html/wp-content/themes/Divi/single.php Wednesday November 16, 2011 | Spartan CrossFit

No 9 am class unless you somehow let me know your intent to attend today! TRIBE!!!!

Warm up: Row 1100m

SWOD: Max L-Sit Hold any form 3 attempts

Met-Con:

In teams of two: 

One person works at a time, AMRAP 20 of:

Run 200m 

10 toes to bar

10 KBS (55,35)

Bonus: AMRAP 7:
2 rope climbs
2 Muscle Ups
---OR---
AMRAP 7: 2 Pistols each leg, 8 Good mornings (you choose the weight)