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

Thursday Class is 9am, Friday Class is 4 pm. PLEASE let us know ahead of time if you plan on attending EITHER class by posting to these comments. TRIBE!! 

SWOD: Deadlift 1 rm (20 minute time limit) 

Met-Con: 

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs /115)
12 Push-ups 
15 Box jumps (24″)

Bonus: Every three minutes Row 400m /10 toes to bar (three rounds)