© 2019 CrossFit Spartanburg

August 1, 2013

08/29/2013

HOT SCREWBALL

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 30AUG2013

OLY WORK:
1 Hang Snatch (Squat) @ 80% of 1RM
x5
*Every 1.5 minutes

10 minutes to find 1RM Hang Snatch (Olympic Standards)
*MAX increase of 10# per attempt

METCON:
12 minute AMRAP:
1 Deadlift (M-225#/F-155#) / 1 Handstand Push Up
2 DL / 2 HSPU
3 DL / 3 HSPU
4 DL / 4 HSPU
... / ...

REST 2 minutes

1 minute MAX EFFORT Toes-2-Bar
*Score = (last round completed) + T-2-B 


   
   
  

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