Spartan Race is on Sunday. Register here for the noon race! It will be fun, and a good way to get a tan. There is only 20 spots left in this heat,… so get on it if you want in.

And for those of you who haven’t signed up yet, we will be rocking this: UTC CrossFit Challenge

12-8-10:

Warm Up:

Do in any order:

Competitors:
30 muscle ups
30 pistols per leg with weight (kettlebell)
10 rope climbs

Athletes:
60 pullups
60 dips
10 rope ascent attempts
30 pistols

Beginners:
30 pullups
30 dips
60 PVC overhead Squats
10 X pulling your self up from a lying position to standing with rope

WOD:

5 rounds:

15 Sumo Deadlift High Pulls (75/55)
15 thrusters (75/55)

Aris doing WOD in 9:20:

Ronnie doing WOD in 7:16 here

CrossFit Mean Streets
Downtown LA

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