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

Day

January 6, 2019

MONDAY COMP

CrossFit Spanish Fort – CFSF Comp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 7min AMRAP 7 HSPU 5 Burpee Box Jump Overs -Rest 3 Minutes- 7min AMRAP 10 Alt DB Snatches 8 Ring Dips
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MONDAY BOOT CAMP

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 3 Sets :45sec Row 5 Inch Worms W/ Push-Up 10 Alt Single Leg RDL’s W/ DB’s 20 Mountain Climbers Metcon (AMRAP – Rounds and Reps) 18min AMRAP 5 Devil Presses 10...
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MONDAY

CrossFit Spanish Fort – CrossFit “At the end of the day we are accountable to ourselves. Our success is a result of what we do.” View Public Whiteboard Warm-up (No Measure) 5 Minutes Mobility Then, 2 Rounds :45sec Row 5 Inch Worms W/ Push-Up 10 Stepped Out Mountain Climbers...
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