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

Flex Friday!!!

June 26, 2015

CrossFit Spanish Fort – CrossFit

Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Metcon (AMRAP – Reps)

AMRAP x5

6 Thrusters RX 95/65 RX+ 115/75

6 TTB

-Rest 1 Minute-

AMRAP x4

6 Front Rack Lunges RX 95/65 RX+ 115/75

6 Burpees Over Bar

-Rest 1 Minute-

AMRAP x3

6 Thrusters RX 115/75 RX+ 135/95

6 TTB

-Rest 1 Minute-

AMRAP x2

6 Front Rack Lunges RX 115/75 RX+ 135/95

6 Burpees Over Bar

-Rest 1 Minute-

AMRAP X1

Air Squats

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