© 2019 CrossFit Spartanburg

December 1, 2016

12/29/2016

20161230

FRIDAY

METCON:
25:00 RUNNING CLOCK

21-15-9
DEADLIFTS (185#/135#)
OVERHEAD SQUATS (95#/65#)

50 SHOULDER-2-OVERHEAD (95#/65#)
40 PULL UPS
30 BAR FACING BURPEES

AMRAP WITH REMAINING TIME:
15 KETTLEBELL SWINGS (55#/35#)
15 BOX JUMPS (24"/20")
15 PUSH UPS


 

Posted on 12/29/2016 at 08:09 PM | Permalink | Comments (0)

20161229

THURSDAY

OLY:
CLEAN & JERK (TEST)
15:00 TO ESTABLISH 1RM CLEAN & JERK

METCON:
7 HANG CLEANS (165#/115#)
21 WALL BALLS (20#/14#)
REST 1:00
X5
*18:00 TIME C...

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