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

Friday

September 29, 2017

Announcements

CFSF will be closed both Saturday & Sunday due to so many of our coaches & members competing at the Pensacola Beach Brawl. We encourage everyone to come out to cheer on all our awesome athletes Sunday starting at 9am. The comp is setup at the P’cola public beach under the water tower 4 Casino Beach Boardwalk Pensacola Beach, FL 32561. See you all there💪🏼

CrossFit Spanish Fort – CrossFit

Snatch+2 OHS (8min EMOM: 1 Set At Same Weight)

Work 1 Power Snatch Followed By 2 OHS
Looking for CONSISTENCY in both the Snatch & OHS. Shouldn’t be any missed lifts!!!

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

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