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


February 03, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Reps)

10min EMOM

Odd: Strict HSPU

Even: Bar Muscle-Ups

*Shoot for 5-10 reps per round
Scale HSPU to kipping or handstand holds

Scale MU to assisted progression from floor

Metcon (Time)


Handstand Push-Ups

Overhead Squats 95/65

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