© 2019 CrossFit Spartanburg

FRIDAY 4.14.17

April 15, 2017

FRIDAY

 

PREP SESSION:
PULL UPS (STRICT AND KIPPING)

 

METCON:
60 ALTERNATING DUMBBELL SNATCHES (50#/35#)
M = 60 / F = 50 HAND RELEASE PUSH UPS
600M RUN
40 ALTERNATING DUMBBELL SNATCHES
M = 40 / F = 32 HAND RELEASE PUSH UPS
400M RUN
20 ALTERNATING DUMBBELL SNATCHES
M = 20 / F = 16 HAND RELEASE PUSH UPS
200M RUN
*25:00 TIME CAP

 

MIDLINE:
PROGRAMMED BY CROSSFIT MAYHEM
10 HOLLOW ROCKS
10 V-UPS
10 TUCK-UPS
:10 HOLLOW HOLD
1:00 REST
X5

 

 

 

 

 

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