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

FINALLY FRIDAY

September 06, 2018

Announcements

Saturday morning class is at CrossFit Bay Minette (102 Hoyle Avenue Bay Minette, AL 36507) to help celebrate their 1 year anniversary. They have a ribbon cutting at 8:30am then WOD at 9am. Hope to see you all there.

CrossFit Spanish Fort – CrossFit

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Snatch+OHS Complex (5-6 Sets Building Weight)

1 Snatch+1 Hang Snatch+2 OHS
If Any Part Of This Complex Is A Struggle Then Find A Light/Moderate Weight & Work All Sets There

Metcon (Time)

4 Rounds

RX

5 Power Snatches 95/65

10 DB Push Press

200m Run

RX+

5 Power Snatches 135/85

10 HSPU

200m Run

*15min Time Cap*

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