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

FRIDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (No Measure)

CHOOSE YOUR PATH

STRENGTH

1 Snatch + 2 OHS (Build Through 5-6 Sets)

CARDIO

5 Sets

15/12 Calorie Row Or Bike

100m Sprint

Rest :30sec

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Alt DB Snatches

50 Double Unders

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