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

FEEL GOOD FRIDAY

January 12, 2018

CrossFit Spanish Fort – CrossFit

Metcon (Time)

5 Rounds

Every 4min Complete:

400m Run

1 Round of “DT”

“DT” 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks

RX:115/75

RX+155/105

*Score Is Your Slowest Round
You need to push run +barbell work to give yourself rest time before 4min mark & the next round begins.

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