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THURSDAY 4.30.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "PIZA" 30 DUMBBELL SWINGS 30' SINGLE DUMBBELL OVERHEAD CARRY (LEFT) 30 SIT UPS 30' SINGLE DUMBBELL OVERHEAD CARRY (RIGHT) X4

WEDNESDAY 4.29.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BERGERON DBEEP TEST" ON THE MINUTE FOR AS LONG AS POSSIBLE: 7 SINGLE DUMBBELL GOBLET THRUSTERS 7 ALTERNATING SINGLE DUMBBELL POWER SNATCHES 7 BURPEES *ADD 1 REP TO EACH MOVEMENT AFTER 10 ROUNDS

TUESDAY 4.28.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "TIGER BALM" AMRAP 20: 200M RUN 7 DOUBLE DUMBBELL POWER CLEAN & JERKS 40 DOUBLE UNDERS

MONDAY 4.27.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BARBS" 10 STRICT PULL UPS 20 PUSH UPS 30 SIT UPS 40 JUMPING LUNGES 30 SIT UPS 20 PUSH UPS 10 STRICT PULL UPS X3 *REST 3:00 BETWEEN ROUNDS

FRIDAY 4.24.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "CINDVEE" AMRAP 20: 5 STRICT PULL UPS 10 PUSH UPS 15 AIR SQUATS MINUTES 0 - 10: WEAR PACK OR WEIGHT VEST MINUTES 11-20: BODYWEIGHT

THURSDAY 4.23.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "TOSH" 200M RUN 400M RUN 600M RUN X3 *REST 1:1 BETWEEN RUNS

WEDNESDAY 4.22.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "GRIP & RIP" ON THE 0:00: 21 BURPEES 1 ROUND OF DUMBBELL "DT" 18 BURPEES 1 ROUND OF DUMBBELL "DT" 15 BURPEES 1 ROUND OF DUMBBELL "DT" 12 BURPEES 1 ROUND OF DUMBBELL "DT" ON THE 10:00: 21 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT" 18 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT" 15 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT" 12 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT"

TUESDAY 4.21.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "OXYGEN" 25 STRICT PULL UPS 400M RUN 50 SIT UPS 800M RUN X3

MONDAY 4.20.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "SEVENTY TWO" AMRAP 15: 1 DOUBLE DUMBBELL HANG SQUAT CLEAN 1 DOUBLE DUMBBELL THRUSTER 30 DOUBLE UNDERS 2 DOUBLE DUMBBELL SQUAT CLEANS 2 DOUBLE DUMBBELL THRUSTERS 30 DOUBLE UNDERS 3 DOUBLE DUMBBELL SQUAT CLEANS 3 DOUBLE DUMBBELL THRUSTERS 30 DOUBLE UNDERS 4...5...6...7...AND SO ON

FRIDAY 4.17.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "SANDPAPER" AMRAP 12: 2 DUMBBELL POWER CLEANS 2 DUMBELL THRUSTERS 30 DOUBLE UNDERS 4 DUMBBELL POWER CLEANS 4 DUMBBELL THRUSTERS 30 DOUBLE UNDERS 6 DUMBBELL POWER CLEANS 6 DUMBBELL THRUSTERS 30 DOUBLE UNDERS 8...10...12...14...AND SO ON

THURSDAY 4.16.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "TABATA SOMTHING ELSE" 8 ROUNDS (20 SECONDS ON : 10 SECONDS OFF) STRICT PULL UPS SIT UPS PUSH UPS AIR SQUATS

WEDNESDAY 4.15.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "SHENANIGANS" EVERY 3:00 X 7 ROUNDS: 12 ALTERNATING DUMBBELL POWER SNATCHES 6 LATERAL DUMBBELL BURPEES 12 ALTERNATING DUMBBELL REVERSE LUNGES 6 LATERAL DUMBBELL BURPEES

TUESDAY 4.14.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "WHITE KNUCKLES" 20 STRICT PULL UPS 400M RUN 40 DOUBLE DUMBBELL POWER CLEANS 800M RUN 40 DOUBLE DUMBBELL PUSH JERKS 400M RUN 20 STRICT PULL UPS

MONDAY 4.13.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "TRUST FALL" AMRAP 20: 40 AIR SQUATS 20 PUSH UPS 10 REVERSE BURPEES *40 DOUBLE UNDERS EVERY 2 MINUTES (STARTING AT 0:00)

FRIDAY 4.10.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "HANNAH BANANA" AMRAP 18: 10 STRICT TOES-2-BAR 20 ALTERNATING DUMBBELL POWER SNATCHES 60 DOUBLE UNDERS

THURSDAY 4.9.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "SPACE SHIP" 100M SINGLE DUMBBELL FARMERS CARRY 200M RUN 30 DUMBBELL SWINGS X5

WEDNESDAY 4.8.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "MASHED POTATOES" ON THE 0:00: 5 ROUNDS OF "STRICT CINDY" 50 SINGLE DUMBBELL POWER CLEANS ON THE 8:00: 4 ROUNDS OF "STRICT CINDY" 40 DUMBBELL GOBLET SQUATS ON THE 16:00: 3 ROUNDS OF "STRICT CINDY" 30 ALTERNATING SINGLE ARM SQUAT CLEAN THRUSTERS

TUESDAY 4.7.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "DOUBLE DOWN" 100 DOUBLE UNDERS 50 SIT UPS 400M RUN 80 DOUBLE UNDERS 40 SIT UPS 400M RUN 60 DOUBLE UNDERS 30 SIT UPS 400M RUN 40 DOUBLE UNDERS 20 SIT UPS 400M RUN 20 DOUBLE UNDERS 10 SIT UPS 400M RUN

MONDAY 4.3.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON (WITH EQUIPMENT): "CASTAWAY" AMRAP 20: 4 STRICT PULL UPS 8 BURPEES 12 SINGLE DUMBBELL STEP-BACK LUNGES METCON (WITHOUT EQUIPMENT): "CASTAWAY" AMRAP 20: 8 "ODD-OBJECT" ROWS 8 BURPEES 12 "ODD-OBJECT" STEP-BACK LUNGES

FRIDAY 4.3.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON (WITH EQUIPMENT): "KALSNEW" 100 ALTERNATING DUMBBELL CLEAN & JERKS *ON THE MINUTE = 5 BURPEES OVER THE DUMBBELL METCON (WITHOUT EQUIPMENT): "KALSNEW" 100 "ODD-OBJECT" GROUND-2-OVERHEAD *ON THE MINUTE = 5 BURPEES OVER "ODD-OBJECT"

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