© 2019 CrossFit Spartanburg

WEDNESDAY 4.11.18

April 10, 2018

COMPTRAIN CLASS PROGRAMMING

 

STRENGTH:

BACK SQUATS

WORK UP TO A HEAVY SET OF 5

 

METCON:

"ELBOW GREASE"

 

ALTERNATING EVERY MINUTE ON THE MINUTE X 14 (7 ROUNDS)

ODD MINUTES = M=14 / F=10 CALORIE BIKE/ROW

EVEN MINUTES = :30 MAX MEDBALL SQUAT CLEANS (20#/14#)

 

 

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