© 2019 CrossFit Spartanburg

November 5, 2018

COMPTRAIN CLASS PROGRAM

METCON:

"TRIPLE DOUBLE - PART 1"

AMRAP 5:

BUY-IN: 100 DOUBLE UNDERS

IMMEDIATELY INTO...

12 POWER SNATCHES (75/55)

4 BURPEE BOX JUMP OVERS (24/20)

REST 5 MINUTES

"TRIPLE DOUBLE - PART 2"

AMRAP 5:

BUY - IN: 100 DOUBLE UNDERS

IMMEDIATELY INTO...

8 POWER SNATCHES (95/65)

4 BURPEE BOX JUMP OVER (24/20)

REST 5 MINUTES

"TRIPLE DOUBLE - PART 3"

AMRAP 5:

BUY - IN: 100 DOUBLE UNDERS

IMMEDIATELY INTO...

4 POWER SNATCHES (115/80)

4 BURPEE BOX JUMP OVERS (24/20)

November 3, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"OVERALLS"

AMRAP 20:

15 POWER SNATCHES (75/55)

200 M RUN

15 THRUSTERS (75/55)

200 M RUN

15 CLEAN AND JERKS (75/55)

200 M RUN

November 2, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"DESIGNATED DRIVER"

TEAMS OF 3

3 ROUNDS:

4 MINUTE ROW FOR CALORIES

3 MINUTE BIKE FOR CALORIES

2 MINUTE BURPEES OVER ROWER

November 1, 2018

COMPTRAIN CLASS PROGRAMMING

METCON:

"DEADBEAT"

4 ROUNDS:

21 DEADLIFTS (155/105)

150' WALKNG LUNGE

9 STRICT HANDSTAND PUSHUPS

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