***The gym will not be open Saturday due to the 5K Colon Cancer Run. The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***
CF Spartanburg Workout of the Day (WOD):
***Courtesy of CrossFit Daytona***
3 Rounds
10 Deadlifts
8 Hang Squat Cleans
6 Push Press/Jerk
4 OverHead Squats
***Complete the WOD without resting the bar on the ground. There is a 20 burpee penalty administered each time the bar touches the ground. Burpees are completed at the end of the WOD as the clock continues to run. The bar may touch the ground during the deadlifts, but it must be "touch and go".***
No Rx weight on this one. Its you against...you. Just remember, the Burpee Monster wants you to go heavy.
So sorry I missed this one!!! NOT!
Posted by: Kristi | 08/26/2009 at 01:17 AM
WOW! that looked like it SUCKED! what fucking asshole came up with that one?
Posted by: Robert CF Daytona | 08/26/2009 at 07:32 AM
Blahhh haaaaa!
Posted by: Tal | 08/26/2009 at 10:00 PM