30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Day

November 29, 2018

FRIDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 2 Rounds 2 Min Stations Station 1: 1 Min Push-Ups/ 1 Min Plank Hold (No Rest) Station 2: 1 Min Box Step Ups/ 1 Min Squat Hold (No Rest) Station 3: 1 Min Russian Twist/ 1 Min Hollow Hold (No...
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FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (No Measure) *CHOOSE YOUR FITNESS* 10min Strength EMOM: 1 Power Snatch+1 Hang P. Snatch+1 OHS -Or- 10min Conditioning EMOM: 100m Sprints Or :30sec Max Effort Row Metcon (AMRAP – Rounds and Reps) 10min...
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