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

FRIDAY

January 17, 2020

Announcements

NUTRITION CHALLENGE STARTS MONDAY 01/20.
•Weigh-ins & body fat test to track progress
•Prizes to reward your efforts.
• Get a friend to join us & your next months m’ship is FREE.
•Our coaches & gym family are here to keep everyone accountable

CrossFit Spanish Fort – GROUP FITNESS

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Deadlifts

10 Burpees Over Bar

15 Pull-Ups/Ring Rows

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