December 05, 2019
0
Announcements
*OUR WINTER THROWDOWN COMPETITION IS THIS SATURDAY**
•We Could Use A Few Volunteers & Judges To Help Through The Day.
•Please Come Hangout & Support The Athletes Competing.
•No Class Saturday Morning
CrossFit Spanish Fort – GROUP FITNESS
Metcon (Time)
4 Rounds
5 Deadlifts ( Build Weight)
10 Ring/Box Dips
20 Wallballs
*Rest 2 Min*
-Or-
Metcon (Time)
5 Rounds
15 DB Deadlifts
12 DB Front Squats
9 DB Presses
*Rest 1 Min*