© 2019 CrossFit Spartanburg

November 1, 2011

11/30/2011

ZOMBIE KILL OF THE WEEK

CFS WOD - Thursday 1DEC2011

SKILL:
Snatch Work

METCON:
3 Squat Snatches (M-135#/F-95#)
5 Burpees
7 Kettlebell Swings (M-70#/F-55#)
9 Stand Ups (M-45#/F-35#)
x5

   
   
   
   

Posted on 11/30/2011 at 09:01 PM | Permalink | Comments (3) | TrackBack (0)

11/29/2011

THROAT CHOP

CFS WOD - Wednesday 30NOV2011

STRENGTH:
3 Deadlifts EMOM for 10 MIN
@ 70%-75% of 1RM

METCON:
15 MIN AMRAP:
15 Box Jumps
5 Muscle Ups

Alle...

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