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FRIDAY 5.15.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "90 SHINY" 21-15-9 DUMBBELL POWER CLEANS 50 DOUBLE UNDERS AFTER EACH ROUND DIRECTLY INTO... 21-15-9 DUMBBELL FRONT SQUATS 50 DOUBLE UNDERS AFTER EACH ROUND

THURSDAY 5.14.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "GRIP DON'T TRIP" 100 AIR SQUATS 100M FARMERS CARRY 50 SIT UPS 100M FARMERS CARRY 80 AIR SQUATS 100M FARMERS CARRY 40 SIT UPS 100M FARMERS CARRY 60 AIR SQUATS 100M FARMERS CARRY 30 SIT UPS 100M FARMERS CARRY 40 AIR SQUATS 100M FARMERS CARRY 20 SIT UPS 100M FARMERS CARRY 20 AIR SQUATS 100M FARMERS CARRY 10 SIT UPS 100M FARMERS CARRY

WEDNESDAY 5.13.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "ENCORE" ON THE 5:00 X 2 ROUNDS: 21 OVER-AND-BACK DUMBBELL HOPS 12 DUMBBELL THRUSTERS 21 OVER-AND-BACK DUMBBELL HOPS 9 DUMBBELL CLEAN & JERKS 21 OVER-AND-BACK DUMBBELL HOPS 6 DEVILS PRESS ON THE 5:00 X 2 ROUNDS: 21 OVER-AND-BACK DUMBBELL HOPS 6 DEVILS PRESS 21 OVER-AND-BACK DUMBBELL HOPS 9 DUMBBELL CLEAN & JERKS 21 OVER-AND-BACK DUMBBELL HOPS 12 DUMBBELL THRUSTERS

TUESDAY 5.12.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "HELDUM" 400M RUN 21 SINGLE DUMBBELL RUSSIAN SWINGS 9 STRICT PULL UPS X5

MONDAY 5.11.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "CEILING FAN" AMRAP 15: 20 SINGLE DUMBBELL ALTERNATING POWER SNATCHES 40 DOUBLE UNDERS 20 SINGLE DUMBBELL OVERHEAD REVERSE LUNGES 40 DOUBLE UNDERS

FRIDAY 5.8.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BUBBLES" AMRAP 12: 10 BURPEES 25 DOUBLE UNDERS

THURSDAY 5.7.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BEACH SESSION" AMRAP 15: 3 REVERSE BURPEES 3 STRICT PULL UPS 3 HOLLOW ROCKS ...6...9...12...AND SO ON...

WEDNESDAY 5.6.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "MACHO TACO" AMRAP 3: 60 DOUBLE UNDERS 20 JUMPING LUNGES MAX ROUNDS OF DUMBBELL "MACHO MAN" X5 (REST 1 MINUTE BETWEEN ROUNDS)

TUESDAY 5.5.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "RADAR" 400M RUN 9-12-15 DOUBLE DUMBBELL DEADLIFTS LATERAL DUMBBELL BURPEES 800M RUN 15-12-9 DOUBLE DUMBBELL DEADLIFTS LATERAL DUMBBELL BURPEES 400M RUN

MONDAY 5.4.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "SFRAN" 21-15-9 DOUBLE DUMBBELL THRUSTERS STRICT PULL UPS

FRIDAY 5.1.20

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "ROUND-A-BOUT" 50 SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS 100 DOUBLE UNDERS 50 PUSH UPS (HAND RELEASE) 100 DOUBLE UNDERS 50 SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS

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