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


July 25, 2019

CrossFit Spanish Fort – CrossFit

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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


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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