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

FRIDAY

October 24, 2019

CrossFit Spanish Fort – GROUP FITNESS

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Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
We will spend the first part of class building weight on deadlifts for this workout similar to a “strength” session.

-Or-

Metcon (Time)

5 Rounds

10 Dumbbell deadlifts

10 Dumbbell hang cleans

10 Dumbbell push presses

100m Run

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