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

FEEL GOOD FRIDAY

February 28, 2019

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Mobility

Then,

2 Rounds

10 Groiners (Stepped Out Mountain Climber)

10 DB RDL’s

10 DB Hang Squat Cleans

10 Kips On Rig

:30sec Bike

Then, With Empty Bar

10 Back Rack Elbow Pumps

10 Front Rack Elbow Pumps

5 Stiff Leg Deadlifts

5 Front Squats

5 High Hang Squat Cleans

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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