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

THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 Split Reps Evenly 15min AMRAP 30/22 Calorie Row 20 Burpees 10 DB Box Step Ups Directly Into.. 15min AMRAP 30/22 Calorie Bike 20 Ring Or Box Dips 10 OH Plate Lunges...
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HAPPY BIRTHDAY BRITTANY🎉

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2 Split Reps Evenly 15min AMRAP 30/22 Calorie Row 20 Burpees 10 DB Box Step Ups Directly Into.. 15min AMRAP 30/22 Calorie Bike 20 Ring Or Box Dips 10 OH Plate Lunges...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard CHOOSE YOUR PATH Strength or Conditioning… Take Your Pick According To Your Goals Power Snatch Combo (7min EMOM Same Weight) Power Snatch + Hang Power Snatch Metcon (No Measure) Run Or Bike Intervals 8 Rounds...
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TUESDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Single Leg DB Bench Squats (5×5 Each Leg Building Weight ) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 15/10 Calorie Row 15 V-Ups 15 Wallballs
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (6×2 Same Weight (80-85%)) Metcon (Time) 4 Rounds 25/20 Calorie Row 25 Toes To Bar 25 Wallballs *15min Time Cap*
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 2 Rounds of “Cindy” 200m Run 1 Round of “DT” Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats DT: 12 Deadlifts, 9 Hang P. Cleans, 6 Push Jerks (155/105)
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MONDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 2 Rounds: 5 Ring Rows/10 Push-Ups/15 Air Squats 200m Run 1 Round: 12 DB Deadlifts/ 9 DB Hang Cleans/ 6 DB Presses
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) TEAM OF 2- 2 rounds: 800m run together 100 T2B/Sit-Ups/GHD’s 50 Strict HSPU/ Ring Dips/Push-Ups 10 Rope climbs/40 Ring Rows
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 1000m Row 50 2xDB Walking Lunges 25 Clean + Jerks RX: 95/65 RX+: 135/85 Core Galore (No Measure) 5 min max plank hold Right Into… 5 min amrap 5 sit-ups 5 v- ups 5 russian twist (each side)
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THURSDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 200m Run 10 DB Deadlifts 15 KB Swings 20 Sit-Ups
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