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

FRIDAY

November 21, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Deadlift (5×3 Building Weight)

-Or-

DB Suitcase Reverse Lunge to Single Leg RDL

5×10 (5 Each Leg) Building Weight

Class WOD

Metcon (Time)

5 Rounds

5 Deadlifts/10 KB Sumo Pulls

10 Double DB Lunges

20/15 Calorie Row

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