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

FRIDAY

September 12, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Deadlift

Add 10lbs To 1RM & Recalculate 90%.

•Warm-up Sets (40% x5, 50% x5 and 60% x5)

•65% of 90% 1RM x 5 reps

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)

**RESET AFTER EACH PULL ON LAST THREE SETS

-Or-

DB Suitcase Reverse Lunge to Single Leg RDL (5×5 Each Leg Building Weight)

5×10 (5 Each Leg) Building Weight

Class WOD

Metcon (Time)

10-20-30-40-50

Alt DB Snatches

*200m Run After Each Round

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