Saturday, October 11, 2014

Janice Ferguson
July 31, 2023
Saturday, October 11, 2014

Main – CrossFit

It’s time we started getting ready for the Spartan Race.

View Public Whiteboard


Feel free to modify this any way you need to. I can help you modify, too.

1: Metcon (5 Rounds for time)

5 sets @ consistent effort

Row 500m

25 KBS, 53/35#

3 Ring Dips

5 Kipping HSPU’s, 3” deficit

12 GH Sit Ups

10 Cal Air Bike

rest 5 min b/w sets

*change order every time through

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