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

Friday

August 29, 2014

Main – CrossFit

“When you know what you want, and want it bad enough, you will find a way to get it.”

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Metcon (Time)

21-18-15-12-9-6-3
Thrusters 95/65
Box Jumps

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