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

Because the three of you lived another year, now we all suffer…

January 24, 2015

Main – CrossFit

Eric, Paul, and Wade. Happy birthday you filthy animals.

Warm-up

CF Spanish Fort Warm Up (No Measure)

Row 500m

2 Rounds:

10 jumping jacks

10 air squats

10 pullups

10 pushups

10 sit ups

5 burpees

Metcon

Metcon (Time)

1 Mile run

3 rounds

29 Thrusters-95/65

28 Pull-ups

27 Burpee Box Jump Overs 24/20

1 Mile run

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