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#2543 – Spartan Sprint

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Friday 2/3/17

NEW Saturday Classes
1:30 & 2:30 every Saturday
starting tomorrow, sign up on Front Desk


Spartan Sprint

3-5 miles ,20-23 Obstacles,   40 minutes Fastest Time

The Reebok Spartan Sprint: This is our shortest distance. It is perfect for athletes of all levels; from Spartan first timers to seasoned racers. The 3-5 Mile Sprint may be our shortest distance but it packs more than 20 Signature Spartan Obstacles. If you think you can’t do it, you’re wrong. Get to the starting line and show yourself what you are capable of.

Mercer Island CrossFit has a team and YOU are invited to come out and be a part of the fun.
It is Sunday April 23rd, our start time is between 10-11am. Sign up under Mercer Island Dream Team  Spartan Sprint Race.


Front Squats 
Every Minute on the Minute x 5 minutes
2 Reps
60%, 65%, 65%, 70%, 75%

Rest 1:00, then
Every 2 minutes for 10 Minutes (5 sets)
1 rep @ 80%, 85%, 90%, 95%+, 95%+


WOD 
3 Rounds
40 Push Press 65/45# (no jerks)
50 ab-mat sit ups
400m Run


Scaled
25 Push Press 45/35#
40 Ab-mat sit ups
400m run