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


September 15, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Weight)

Choose Your Fitness

STRENGTH: 5-6 Sets of 2 Reps Building Weight on Snatches

ENDURANCE: 4 Rounds of 400m Row or Run/ 25 Sit-Ups or V-Ups (30sec Rest After Each Round)

Metcon (Time)


Wall Balls 20/14

Alt. DB Snatches 50-60/30-40

**15min Cap**

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