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

FRIDAY

October 21, 2016

CrossFit Spanish Fort – CrossFit

Metcon (No Measure)

Core WOD

2 Rounds

1 min at each station

Plank holds

RT plank hold

LT plank hold

Flutter kicks

Rest 1 min

Metcon (Time)

100 dubs

50 wall balls 20/14

40 KB swings 53/35

30 c2b pull ups

20 hang power cleans 155/105

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