September 06, 2018
0
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
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*