Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

Spartan 300 (Time)

10 Rounds for Time

5 Strict Chest-to-Bar Pull-Ups

10 “X” Dumbbell Movement (70/50 lb)

15 GHD Sit-Ups

Round 1 – Dumbbell Push Press

Round 2 – Dumbbell Burpees

Round 3 – Dumbbell Power Cleans

Round 4 – Dumbbell Bench Press

Round 5 – Dumbbell Lunge Steps

Round 6 – Dumbbell Front Squats

Round 7 – Dumbbell Bent Over Rows

Round 8 – Alternating Dumbbell Snatches

Round 9 – Dumbbell Deadlifts

Round 10 – Dumbbell Thrusters
For each of the 10 rounds, perform 10 repetitions of the corresponding dumbbell movement. For example, in round one, after completing the 5 strict chest-to-bar pull-ups, complete 10 dumbbell push presses, then 15 GHD sit-ups. The following round complete 5 strict chest-to-bar pull-ups, then 10 dumbbell burpees, then 15 GHD sit-ups. Continue in this way for all 10 rounds.