© 2019 CrossFit Spartanburg

FRIDAY 11.24.17

November 23, 2017

COMPTRAIN CLASS PROGRAMMING

 

METCON:
"VOORHEES"

 

13:00 AMRAP

55 BURPEES

55 PULL UPS

M=55 / F=40 CALORIE ROW

55 HANDSTAND PUSH UPS

 

OLY:
SNATCH

 

WITH A RUNNING CLOCK

0:00 - 3:00

WORK UP TO A HEAVY TRIPLE HIGH HANG POWER SNATCH

 

3:00 - 6:00

WORK UP TO A HEAVY DOUBLE HANG POWER SNATCH

 

6:00 - 9:00

WORK UP TO A HEAVY SINGLE POWER SNATCH

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