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

FRIDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 50 Box Step Overs 50 Jumping Power Slams (Battle Rope) 50 Alt Single Leg V-Ups 50 Plate Ground 2 Overhead 50 Wall Balls 50 Box Dips 50 Plank Pull Throughs W/ DB
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FRIDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time...
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THURSDAY BC

CrossFit Spanish Fort – Boot Camp View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 Ring Rows After Each Round: 15 Sit-ups 50 Jump Ropes
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THURSDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) 21-18-15-12-9-6-3 DB Hang P. Cleans After Each Round: 15 Sit-ups/GHD’s 30 Double Unders/60 Singles *15min Time Cap* ROMWOD (No Measure) 15min ROMWOD These active stretch sessions will focus on ALL the...
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HUMP DAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard 1 Paused Back Squat + 1 Back Squat (6 Sets Building Weight) Metcon (AMRAP – Reps) Every 3min x4 400m Run Max OHS In Remaining Time *1 Minute Rest After Each Round RX: 75/55 RX+: 115/75If Run Can’t Be Completed in...
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TUESDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Strict Press (5×3 @80-85%) Metcon (AMRAP – Reps) 12min AMRAP 2 DB Push Presses 2 Toes to Bar 2 Box Jump Overs 4 DB Push Presses 4 Toes to Bar 4 Box Jump Overs 6 DB Push Presses 6 Toes to Bar 6 Box Jump...
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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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SATURDAY

CrossFit Spanish Fort – CrossFit View Public Whiteboard Metcon (Time) Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike 75 Power Snatches 75 Thrusters (75/55) 90/60 Calorie Bike 60 Power Snatches 60 Thrusters (95/65) 90/60 Calorie Bike 45 Power Snatches 45 Thrusters...
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