© 2019 CrossFit Spartanburg

SATURDAY 1.12.19

January 11, 2019

COMPTRAIN CLASS PROGRAMMING

 

METCON:

"SPEED BUMP"

 

TEAMS OF 3

FOR TIME (30 MINUTE TIME CAP):

2 ROUNDS:

30 BAR-FACING BURPEES

30 HANG SQUAT CLEANS (95/65)

30 TOES 2 BAR

30 THRUSTERS (95/65)

 

100/75 CALORIE ASSAULT BIKE

 

2 ROUNDS:

30 BAR-FACING BURPEES

30 HANG SQUAT CLEANS (115/80)

30 TOES 2 BAR

30 THRUSTERS (115/80)

 

100/75 CALORIE ASSAULT BIKE

 

2 ROUNDS:

30 BAR-FACING BURPEES

30 HANG SQUAT CLEANS (135/95)

30 TOES 2 BAR

30 THRUSTERS (135/95)

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