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

FRIDAY

September 19, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Deadlift (Sets Of 3’s: Single Reps!!!)

warm-up sets (40% x5, 50% x5 and 60% x3)

•70% of 90% 1RM x 3 reps

•80% of 90% 1RM x 3 reps

•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)

-Or-

100m Sprint Intervals (Time)

10x100m Sprints W/ Rest Being Walk Back To Start Point

Class WOD

Metcon (Time)

21-15-9

A)

Deadlifts (60% Of Estimated 1RM)

Burpees Over Bar

-Or-

B)

KB Sumo High Pulls

Burpees

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