Oh, hey there, Spartan Racers.

Bring a Friend Day: This Saturday during the regular 9:30 am CrossFit class. It’s okay. You aren’t required to start the college football tailgate as soon as you wake up. Do your body some good first.

Warmup

2 Sets
Run to Sessions
10 Downdog Push-ups
Hip Mobility Series

Conditioning

“Marco”
3 Rounds AFAP
21 Pull-ups
15 Handstand Push-ups
9 Thrusters

L4 – as written, 95/65

L3 – HSPU to abmat, 85/55

L2 – band assisted or jumping pull-ups, regular push-ups, Kettlebell thrusters

L0/1 – sub ring rows for pull-ups, the rest as L2