CrossFit Mutare | 10-18-16SPARTAN(Redo)
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10-18-16SPARTAN(Redo)

13 Feb 10-18-16SPARTAN(Redo)

CrossFit Mutare – Spartan

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

#1: Metcon (Time)

100m run

5 burpees

200m run

5 burpees

400m run

5 burpees

200m run

5 burpees

100m run
max 12 min. time cap

2 min. break

#2: Metcon (Time)

100 singles

5 burpees

200 singles

5 burpees

400 singles

5 burpees

200 singles

5 burpees

100 singles

5 burpees
can scale by 1/2 all reps

15 min. time cap.

2 min. break form 15min. time cap or last person complete

#3: Metcon (Time)

100 sit ups
5 min. time cap

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