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

FRIDAY

December 20, 2019

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

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

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