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

FRIDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

It’s “Feel Good Friday”. Take Your Pick Of Strength Or Conditioning To Wrap Up The Week.

Power Snatch (Build To Heaviest Set Of 3)

Work Through 5-6 Quality Sets. These Are Touch & Go Reps Working Barbell Cycling

-Or-

100m Sprints (No Measure)

6x100m Sprints (rest is walk back to starting point)

Class WOD

Metcon (Time)

5 Rounds

5 Power Snatches

10 Toes To Bar

200m Run

*15min Time Cap*

RX 75/55

RX+ 115/75

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