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


June 23, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

Strict HSPU

5 Sets: 3-6 Reps

Rest 60-90sec between sets

Scale to 2-3 abmats/ negatives/ box assisted hspu
You need to be able to master strict hspu before worrying about kipping. If you can do them strict, your kipping HSPU will feel easy!

Diane’s Wicked Stepsister (Time)

3 Rounds

400m Run


10 Deadlift (Choose Weight 225-255/135-165)

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