© 2019 CrossFit Spartanburg

November 1, 2012

11/29/2012

SUNS OUT GUNS OUT

***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***

CFS WOD - Friday 30NOV2012

STRENGTH:
Shoulder Press
Wendler Cycle - Week 3
*Use 90% of 1RM for calculations
75% x 5
85% x 3
95% x 1+
**Sets are performed every 2 minutes

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT.COM***
5 Front Squats
25 Pull Ups
4 Front Squats
20 Pull Ups
3 Front Squats
15 Pull Ups
2 Front Squats
10 Pull Ups
1 Front Squat
5 Pull Ups
*Racks are not allowed, bar must come from the ground
**Cro...

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