DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "PIZA" 30 DUMBBELL SWINGS 30' SINGLE DUMBBELL OVERHEAD CARRY (LEFT) 30 SIT UPS 30' SINGLE DUMBBELL OVERHEAD CARRY (RIGHT) X4

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BERGERON DBEEP TEST" ON THE MINUTE FOR AS LONG AS POSSIBLE: 7 SINGLE DUMBBELL GOBLET THRUSTERS 7 ALTERNATING SINGLE DUMBBELL POWER SNATCHES 7 BURPEES *ADD 1 REP TO EACH MOVEMENT AFTER 10 ROUNDS

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "TIGER BALM" AMRAP 20: 200M RUN 7 DOUBLE DUMBBELL POWER CLEAN & JERKS 40 DOUBLE UNDERS

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "BARBS" 10 STRICT PULL UPS 20 PUSH UPS 30 SIT UPS 40 JUMPING LUNGES 30 SIT UPS 20 PUSH UPS 10 STRICT PULL UPS X3 *REST 3:00 BETWEEN ROUNDS

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "CINDVEE" AMRAP 20: 5 STRICT PULL UPS 10 PUSH UPS 15 AIR SQUATS MINUTES 0 - 10: WEAR PACK OR WEIGHT VEST MINUTES 11-20: BODYWEIGHT

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "TOSH" 200M RUN 400M RUN 600M RUN X3 *REST 1:1 BETWEEN RUNS

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "GRIP & RIP" ON THE 0:00: 21 BURPEES 1 ROUND OF DUMBBELL "DT" 18 BURPEES 1 ROUND OF DUMBBELL "DT" 15 BURPEES 1 ROUND OF DUMBBELL "DT" 12 BURPEES 1 ROUND OF DUMBBELL "DT" ON THE 10:00: 21 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT" 18 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF DUMBBELL "DT" 15 AIR SQUAT HOPS OVER DUMBBELL 1 ROUND OF D

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "OXYGEN" 25 STRICT PULL UPS 400M RUN 50 SIT UPS 800M RUN X3

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "SEVENTY TWO" AMRAP 15: 1 DOUBLE DUMBBELL HANG SQUAT CLEAN 1 DOUBLE DUMBBELL THRUSTER 30 DOUBLE UNDERS 2 DOUBLE DUMBBELL SQUAT CLEANS 2 DOUBLE DUMBBELL THRUSTERS 30 DOUBLE UNDERS 3 DOUBLE DUMBBELL SQUAT CLEANS 3 DOUBLE DUMBBELL THRUSTERS 30 DOUBLE UNDERS 4...5...6...7...AND SO ON

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL APRIL 16, 2020. COMPTRAIN AT HOME PROGRAMMING METCON: "SANDPAPER" AMRAP 12: 2 DUMBBELL POWER CLEANS 2 DUMBELL THRUSTERS 30 DOUBLE UNDERS 4 DUMBBELL POWER CLEANS 4 DUMBBELL THRUSTERS 30 DOUBLE UNDERS 6 DUMBBELL POWER CLEANS 6 DUMBBELL THRUSTERS 30 DOUBLE UNDERS 8...10...12...14...AND SO ON