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

Feel Good Friday

October 13, 2017

CrossFit Spanish Fort – CrossFit

For The First Part of Today You Can Choose Between Strength (Snatches) Or Endurance (Rowing)

Snatch (5×2 Building)

2 Lifts At Each Wright For 5 Total Sets. Doesn’t Have To Be Touch N Go Reps.

2000m/ 250m relays (Time)

8x 250m row; 30 sec rest between sets

*Record Total Time
Optional Endurance Instead of The Strength Work (Snatches)

Metcon (Time)


Calorie Row

Alt DB Snatches 45-55/25-35

**15min Cap**

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