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

Friday

November 18, 2016

CrossFit Spanish Fort – CrossFit

Overhead Squat (5×5 building *superset w/ 5-7 strict pull-ups)

No rack.. take from the ground!!! Purpose is light load working on active shoulders & building that midline

Chili Pepper (Time)

*400m Run Starts Each Round*

21-15-9

Weighted lunges 115/75

T2B

15 Min Cap!!!!

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