CrossFit Preferred

Spartan SGX WOD

Right Where It Hurts (Time)

3 Rounds for Time:

1 Minute Dead Hang*
30 Kettlebell Swings (53 / 35 lb)
50 Ab Reps**

*2 Shoulder Taps Every 10 Seconds
*Every Break: 10 Burpees

**Round 1: GHD Sit-ups or Weighted Sit-ups (25 / 15 lb)
Rounds 2: V-Ups
Round 3: AbMat Sit-ups

Spartan Finisher

Sandbag Cleans (AMRAP – Reps)

3 Rounds:

30 Seconds Max Sandbag Cleans (150 / 100 lb)

Rest as Needed Between Rounds

[Sandbag-to-Shoulder Cleans, not Over-the-Shoulder Cleans]