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

FRIDAY

September 26, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Press

•LAST WEEK OF OUR STRENGTH CYCLE

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

•75% of 90% 1RM x 5 reps

•85% of 90% 1RM x 3 reps

•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

Deadlift

**Same Rep Scheme As Strict Press

**Reset On Heaviest Sets After Each Pull

-Or-

Metcon (No Measure)

SUPERSET

5 Rounds

10 Double DB Arnold Presses

20/15 Calorie Row

*Rest 1 Minute

Class WOD

Metcon (Time)

21-15-9

DB Burpees

DB Box Step Overs

Wallballs

*15min Time Cap*

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