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

FRIDAY

December 12, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Deadlift (6×2 Building Weight)

-Or-

Single Leg DB Bench Squats (6×4 Building Weight)

Class WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlifts (55-60% From Lift)

Lateral Burpees Over Bar

**15min Time Cap**

-Or-

5 Rounds

10 Alt DB Snatches

10 Burpees

200m Run/Row

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