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

FRIDAY

December 05, 2019

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

View Public Whiteboard

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*

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