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

Farewell Laken:(

January 30, 2015

Main – CrossFit

Today is Laken Stamps last day with us as she is moving to Hattiesburg. Sure gonna miss this amazing chick!!!!

CFSF Warm Up 1 (No Measure)

200m Run

then,

3 rounds:

10 air squats

10 PVC pass thrus

10 sit ups

10 supermans

5 burpees

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

200m Run

9 Deadlifts

6 Burpees Over Bar

RX+ 275/185

RX 225/155

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