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

FEEL GOOD FRIDAY

CrossFit Spanish Fort – CrossFit

Clean and Jerk (10min EMOM: 1 set @80-85% of 1RM)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (No Measure)

OPTIONAL CORE CASHOUT

4 Rounds

30sec hollow body hold

5 V-Ups

10 hollow body rocks

*rest between rounds. Go at your own pace.

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