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


January 10, 2020

CrossFit Spanish Fort – GROUP FITNESS

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Tempo Deadlifts (6×3 Building)

3sec Ascent

1sec Descent

**Like the squat slowing down the lift teaches better control & proper mechanics while strengthening all areas. TEMPO>LOAD


Dual DB Deadlifts (6×5 Building W/ 3sec Tempo)

Class WOD

Metcon (Time)



Hang P. Cleans

**After Each Set**

8 Strict HSPU/DB Presses
Use Bar Or DB. find a Moderate Load To Make Cleans A Little But of Challenge

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