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

Friday

August 22, 2014

Main – CrossFit

End the week on a strong note!!!!

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

,,,: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
24″ box jumps for guys!

1-Mile Run (Time)

Max Effort 1-Mile Run

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