CrossFit WOD Raleigh and Durham 6/6/17

Today marks the five year anniversary for Sua Sponte Raleigh and the two year anniversary of Sua Sponte Durham! We couldn’t be more humbled by the amazing people and communities that have found a home with us and the fitness and relationships that continue to be forged through sweet and steel.


1) Weightlifting

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute until a miss occurs. Once a miss occurs pick whichever position you’re struggling from and complete the EMOM with doubles from that position.

2) Metcon

20:00 AMRAP:

100m Dual KB Carry 24/16kg

10 HSPU’s

100m Plate Carry 45/25# 

RX+: 32/24kg

Do Work…