FRIDAY

CrossFit Spanish Fort – GROUP FITNESS

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Deadlift (6×2 Building Weight)

-Or-

Metcon (AMRAP – Reps)

Row Or Bike Intervals

8 Rounds

1 Min Max Cals

:30sec Rest

Class WOD

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

5 Muscle-Ups/10 Pull-Ups

10 Deadlifts

20/15 Calorie Row