© 2019 CrossFit Spartanburg

January 1, 2015

01/29/2015

BAKING SODA

CFS WOD - FRIDAY 30JAN2015

COMPETITION SIMULATION DAY:
0:00 – 10:00 
AMRAP:
OPEN WOD 11.4
60 BAR FACING BURPEES
30 OVERHEAD SQUATS (120#/90#)
10 MUSCLE UPS

10:00 - 13:00
REST

13:00 – 18:00 
400M RUN
60 DOUBLE UNDERS
MAX EFFORT GROUND-2-OVERHEAD (95#/65#) WITH REMAINING TIME

18:00 – 21:00 
REST

21:00 – 35:00
ESTABLISH 1RM BEAR COMPLEX
*BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + SHOULDER-2-OVERHEAD + BACK SQUAT + BACK RACK-2-OVERHEAD
**MOVEMENTS CAN BE COMBINED BUT...

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