© 2019 CrossFit Spartanburg

TUESDAY 10.9.18

October 9, 2018

COMPTRAIN CLASS PROGRAMMING

 

 

STRENGTH:

POWER CLEAN

 

BUILD TO HEAVY TOUCH AND GO 5-REP

 

METCON:

"GUART RAIL - PART 1"

 AMRAP 3:

9/6 CALORIE ASSAULT BIKE

9 POWER CLEANS (115/80)

 

REST 3 MINUTES

 

"GUARD RAIL - PART 2"

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

7 POWER CLEANS (135/95)

 

REST 3 MINUTES

 

"GUARD RAIL - PART 3"

AMRAP 3:

9/6 CALORIE ASSAULT BIKE

5 POWER CLEANS (155/105)

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