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MONDAY 10.22.18


COMPTRAIN CLASS PROGRAMMING

METCON:

"HANDS DOWN"

AMRAP 18:

30 DOUBLE UNDERS

10 DUMBBELL POWER CLEANS

30 DOUBLE UNDERS

10 DUMBBELL HANG SQUAT CLEANS

30 DOUBLE UNDERS

10 DUMBBELL PUSH PRESSES

30 DOUBLE UNDERS

10 DUMBBELL REVERSE LUNGES

30 DOUBLE UNDERS

10 DUMBBELL THRUSTERS

DUMBBELLS: (50's/30's)


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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 AFTE

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

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 HOP

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