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

Day

March 10, 2019

TUESDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Reps) 5min AMRAP 20 Single Arm KB Swings (10 Each Arm) 20 Plank Jacks *Rest 1 Min* 5 Min AMRAP 20 Ball Slams 20 Russian Twist *Rest 1 Min* 5 Min AMRAP 20 Alt DB Row 20 Bicycle Kicks
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MONDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 20/15 Calorie Row 20 KB Swings 20 Burpees 20 KB Lunge Squats
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Wood Chipper (Time) 50/35 Calorie Row 40 Burpees 30 Squat Cleans 20 Power Snatches 10 Muscle Ups/20 Chest2bar RX:75/55 RX+:115/75
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