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

FRIDAY

December 06, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

1min Row

15 PVC Pass Throughs

:30sec Bar Hang

15 Kip Swings

:20sec Handstand Hold Or Overhead Plate Hold

Metcon (Time)

2 Rounds

50/35 Calorie Row

*Rest 2 Minutes

3 Rounds

15 Pike Push-Ups (RX)/ HSPU (RX+)

15 Toes To Bar

*Rest 2 Minutes Then Hit Round 2

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