CrossFit Mutare | 07-28-16SPARTAN
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07-28-16SPARTAN

27 Jul 07-28-16SPARTAN

CrossFit Mutare – Spartan

Teams will be teams of 4

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

Warm-up

5 min. Sled Push

3 min. Jump Rope

1 min. Sit ups

#1: Metcon (AMRAP – Reps)

Team Circuit

2 min. Per Station all members will do station together accumalated reps. w/ .30sec. transitions

A. Row

B. Box Jumps

C. Sit Ups

D. Hurcules Hoist

E. KB Swings 53/35

#2: Metcon (AMRAP – Reps)

4min. Team Suicide Sprints

50m. Sprints
1 rep for every 50m. per team member.

#3: Metcon (AMRAP – Reps)

Bike and Burpee Total

1 min. Assult Bike

rest of team does burpees
Calories of bike X 4

and total Burpees of group

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