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

Friday

December 19, 2014

Main – CrossFit

“Clear your mind of can’t. ” -Samuel Johnson

The CFSF Warmup (No Measure)

2 Rounds

Samson Stretch

10 Toe Touches

10 Air Squats

10 GHD Back Extensions

10 PVC Pass Tnroughs

10 Mountain Climbers

5 Burpees

2 Rounds w/ Barbell

10 Good Mornings

10 Snatch Grip High Pulls

10 Split Jerks

10 Overhead Squats

Metcon (Time)

7 Rounds

7 Deadlifts

14 Calorie Row

RX:225/145

RX+:275/175

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