© 2019 CrossFit Spartanburg

WEDNESDAY 5.24.17

May 24, 2017

PREP SESSION:
RINGS

 

12:00

NOVICE = KIP RHYTHM
PROFICIENT = RING DIP/TRANSITION

ADVANCED = 30 MUSCLE UPS (FOR TIME)

 

METCON:

CROSSFIT LINCHPIN WOD 5.3.17

 

30-24-18 DUMBBEL STEP UPS (24"/20") (50#/35#)
15-12-9 SHOULDER PRESS (115#/75#)
5-4-3 ROPE CLIMBS (MOD = KNEES-2-ELBOWS X3)

 

STRENGTH:
GLUTE HAM RAISES

 

5-10 REPS
X5

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