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

Friday

May 20, 2016

CrossFit Spanish Fort – CrossFit

Warm-up (No Measure)

5 Rounds

150m Row

10 OHS w/ a band

10 Push-Ups

Dumbbell Bench Press (5 Sets of 6 Increasing)

Metcon (Time)

500m row

20 Burpees

400m row

30 Chest2Bar

300m row

40 DB or KB Snatches

200m Row

*15 min CAP*

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