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

FRIDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 5 Rounds 10 KB Sumo High Pulls 15 Ring Rows 20 DB Push Press
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (5 Rounds for time) 5 Rounds In 5 Minutes Complete 10 DB Push Press/ HSPU 21/15 Calorie Row 10 – 8 – 6 – 4 – 2 Deadlifts *Build in weight each round
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THURSDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Single Leg DB Bench Squats (5×5 Building Weight) Metcon (AMRAP – Rounds and Reps) 15min AMRAP 5 Burpees 10 DB Box Step Overs 15/12 Cal Bike Or Row
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Pull-Ups (5 Sets: Max Reps) Superset W/ 20 Sit-Ups Or GHD’s *Rest 60-90sec between sets. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Back Squat (5×5 Building Weight) SLAP HAPPY (AMRAP – Reps) 3 Rounds 4 Minute AMRAP Buy In: 75 Double Unders/ 125 Singles In Remaining Time 10 DB Front Squats 5 Burpee Box Jump Overs *2 Minute Rest*Score is...
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Power Clean + Hang Power Clean (Build To Heaviest Set) Metcon (Time) 15 Power Cleans 600 Meter Run 10 Power Cleans 400 Meter Run 5 Power Cleans 200 Meter Run RX: 115/75 RX+ : 155/105
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TUESDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Half Kneeling Arnold Press (5×8 Building Weight) These Are Single Arm With A DBSuperset W/ :30sec Hollow Body Hold Metcon (Time) 5 Rounds 200m Run 15 Sit-Ups 10 DB Cleans
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MONDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 18/12 Calorie Row 15 Wallballs 12 KB Swings 9 V-Ups
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MONDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20min AMRAP 18/12 Calorie Row 15 Wallballs 12 Alt DB Snatches 9 Toes to Bar
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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams Of 2 4 Rounds 40 Box Jump Overs 30 Hollow Body Rocks 20 DB Box Step Overs 100m Farmers Carry
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