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

Chip Away

July 30, 2014

Main – CrossFit

Sweat is just fat crying!!!!

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Metcon (Time)

For Time:
15 Snatches 115/75
20 Box Jump Over
25 KB Swings
30 Lunges 115/75
35 Mountain Climbers
40 BURPEES:)
35 Sit-Ups
30 Goblet Squats
25 HSPU
20 Ring Dips
15 Snatches 115/75

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