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

FEEL GOOD FRIDAY

October 04, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Front Squat (6×2 Same Weight W/ 3 Sec Pauses)

Metcon (Time)

10 Squat Snatch 75/55 (RX) 115/75 (RX+)

5 Ring Row+Dip (RX)/Ring MU (RX+)

8 Squat Snatch

4 Ring Row+Dip/Ring MU

6 Squat Snatch

3 Ring Row+Dip/Ring MU

4 Squat Snatch

2 Ring Row+Dip/Ring MU

2 Squat Snatch

1 Ring Row+Dip/Ring MU

*15min Time Cap*

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