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

FRIDAY

November 14, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Strict Press (6×3 Building Weight)

-Or-

Half Kneeling Arnold Press (6×5 Building Weight)

These Are Single Arm With A DB

Class WOD

Metcon (Time)

10-20-30

HSPU/Push Press

Sit-Ups/GHDs

KB Swings

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