2.6.15

Good luck to everyone running the Spartan Sprint on Saturday!

Good luck to everyone running the Spartan Sprint on Saturday!

CrossFit

Deadlift
Work up to a 3 rep max

Then

3 rounds for time
10x Burpee box jump over
200m Burden run 50+/30+ lbs*

*On the burden run, choose any combination of burden (med ball, kettlebell, plate) and run with it.  RX is 51#or more for men and 31# or more for women.  Scale down as necessary.

 

Comp Team

A. In 10 mins build to heavy Push Press Double

B. 16 Min Emom
Even PS x 4 (Perfect Form Moderate Weight)
Odd 40 DU’s

14 min EMOM
Even 10 KB Swings 70
Odd Plank on forearms 40 sec

12 Min EMOM
Even PC x 5 (Moderate to heavy weight)
Odd 8 Burpee over Bar (fast

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