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

Bring On The Wknd

July 10, 2015

CrossFit Spanish Fort – CrossFit

“Life has two rules: #1 Never quit #2 Always remember rule # 1.”

CFSF dynamic warmup (No Measure)

3 Rounds:

10 PVC Pass-Throughs

10 Toe Touches

10 Butt Kicks

10 Overhead Squats

10 Sit-Ups

10 Push-Ups

10-15 Sec Samson Stretch Each Leg

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

50 DU

25 Mountain Climbers

Holy Forearms (Time)

800m Med Ball Carry 20/14

7 Burpees

4 Power Cleans

1 Rope Climb

800m Farmers Carry 53/35

7 Burpees

4 Power Cleans

1 Rope Climb

800m Med Ball Carry

*During Farmers Carry Anytime you set down KB you must run back to box to complete 7 Burpees 4 Cleans 1 Rope Climb

RX 155/105 RX+ 185/125

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