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


March 13, 2015

Main – CrossFit

“There is no royal road to anything. One thing at a time, all things in succession. That which grows fast, withers as rapidly. That which grows slowly, endures.”

CFSF Warm up (No Measure)

250m row

2 rounds:

10 air squats

10 pushups

10 situps

5 burpees

Back Squat (3 Sets of 3 Across)

Build to a Heavy Weight to do All 3 Sets

Metcon (Time)

3 Rounds

15 Calorie Row

10 Back Squats 135/95


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