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

Friday

October 24, 2014

Main – CrossFit

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Metcon (AMRAP – Reps)

3 Rounds

1 Min: Max Calorie Row

30 Sec Rest

1 Min: Max Hand Release Push-Ups

30 Sec Rest

1 Min: Max Air Squats

30 Sec Rest

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