© 2019 CrossFit Spartanburg

March 5, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:
"PLAN B"

12:00 AMRAP

M=12 / F=9 CALORIE BIKE/ROW

30 AIR SQUATS

M=12 / F=9 CALORIE BIKE/ROW

15 DUMBBELL PUSH PRESS (2 X 40# / 2 X 30#)

March 2, 2018

OPEN GYM TOMORROW:
5 - 9AM

NOON - 1PM
4 - 7PM

FRIDAY NIGHT LIGHTS @ 7PM

*WORKOUT STANDARDS WILL BE BRIEFED EVERY HOUR ON THE HOUR

CROSSFIT GAMES OPEN WORKOUT 18.2

18.2 AND 18.2A (RX)

12:00 TO COMPLETE 18.2 AND 18.2A

18.2

1-2-3-4-5-6-7-8-9-10

DUMBBELL SQUATS (50#/35#)
BARBELL FACING BURPEES

18.2A

FIND 1 REP MAX CLEAN

18.2 AND 18.2A (SCALED)

DUMBBELL SQUATS (35#/20#)

March 1, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"GOAT DAY"

EMOM X20

ODD MINUTES = MOVEMENT #1

EVEN MINUTES = MOVEMENT #2

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March 23, 2017

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