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

FRIDAY

CrossFit Spanish Fort – CrossFit

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Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Metcon (AMRAP – Reps)

SCALED OPTION

200-ft. dumbbell front-rack lunge

50 dumbbell box step-ups

50 db Push press

200-ft. bear crawl

50-lb. dumbbell, 24-in. box

Time Cap: 10 minutes

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