© 2019 CrossFit Spartanburg

FRIDAY 10.12.18

October 11, 2018

COMPTRAIN CLASS PROGRAMMING

 

STRENGTH:

 

FRONT PAUSE SQUAT

BUILD TO HEAVY SINGLE. 5 SECONDS DOWN, 3 SECOND PAUSE IN BOTTOM.

 

METCON:

"NINE YARDS"

 

AMRAP 12:

3 THRUSTERS (95/65)

3 TOES 2 BAR

3 CALORIE BIKE

6 THRUSTERS (95/65)

6 TOES 2 BAR

6 CALORIE BIKE

9 THRUSTERS (95/65)

9 TOES 2 BAR

9 CALORIE BIKE

...

UP BY (3's) UNTIL FINISH.

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