© 2019 CrossFit Spartanburg

June 30, 2017

METCON:

MAINSITE WOD 6.24.17

45:00 AMRAP
800M RUN

10 DEADLIFTS (315#/225#0
800M RUN

50 SITUPS

June 29, 2017

METCON:
MAINSITE WOD 6.22.17

15 CALORIE ROW
12 POWER SNATCHES (95#/65#)
9 BURPEES
X3

June 27, 2017

METCON:
MAINSITE WOD 6.21.17

25 WALL BALLS (20#/14#)

30 PULL UPS

X5

June 26, 2017

MAINSITE WOD 6.20.17

METCON:

TABATA SQUATS HOLDING A 45#/25# PLATE
(:20 ON / :10 OFF X8)

STRENGTH:
WEIGHTED RING DIPS

3-3-3-3

June 26, 2017

METCON:
MAINSITE WOD 6.18.17

30 KETTLEBELL SWINGS (55#/35#(
20 TRIPLE UNDERS
400M RUN

X3

June 23, 2017

METCON:
MAINSITE WOD 6.16.17

"SCOTTY"
11:00 AMRAP
5 DEADLIFTS (315#/225#)
18 WALL BALLS (20#/14#)
17 OVER-THE-BAR BURPEES

June 21, 2017

METCON:
MAINSITE WOD 6.14.17

1:00 DOUBLE UNDERS
1:00 DUMBBELL SNATCHES (50#/35#)
2:00 DOUBLE UNDERS
2:00 DUMBBELL SNATCHES
3:00 DOUBLE UNDERS

3:00 DUMBBELL SNATCHES

June 21, 2017

SKILL TESTS:
MAINSITE WOD 6.13.17

5 ATTEMPTS AT EACH OF THE FOLLOWING:

- BROAD JUMP 50FT IN AS FEW JUMPS AS POSSIBLE

- 3 PULL UPS AS SLOW AS POSSIBLE

- MAX EFFORT FREESTANDING HANDSTAND PUSH UPS

June 20, 2017

METCON:
MAINSITE WOD 6.12.17

30 PUSH UPS

20 FRONT SQUATS (115#/75#)
20 PUSH PRESS (115#/75#)
30 GHD SIT UPS

X4

June 18, 2017

METCON:
MAINSITE WOD 6.10.17

1:00 BOX JUMPS (24"/20')
1:00 WALL BALLS (20#/14#)
1:00 CALORIE ROW
1:00 REST

X5

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March 23, 2017

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