DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "RADAR" 400M RUN 9-12-15 DOUBLE DUMBBELL DEADLIFTS LATERAL DUMBBELL BURPEES 800M RUN 15-12-9 DOUBLE DUMBBELL DEADLIFTS LATERAL DUMBBELL BURPEES 400M RUN

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "SFRAN" 21-15-9 DOUBLE DUMBBELL THRUSTERS STRICT PULL UPS

DUE TO THE SOUTH CAROLINA MANDATE, CROSSFIT SPARTANBURG WILL BE CLOSED UNTIL THE MANDATE IS LIFTED. COMPTRAIN AT HOME PROGRAMMING METCON: "ROUND-A-BOUT" 50 SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS 100 DOUBLE UNDERS 50 PUSH UPS (HAND RELEASE) 100 DOUBLE UNDERS 50 SINGLE ARM ALTERNATING DUMBBELL SQUAT CLEANS