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

FRIDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

“Pick Your Poison”

Choose A Movement From Each Section

5 Rounds

A) 10 Reps: Power Snatches or KB Swings

B) 15 Reps: HSPU or DB Push Press

C) 20 Reps: Sit-Ups or GHD’s

D) 200m Run or 250m Row

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