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

FRIDAY BC

CrossFit Spanish Fort – Boot Camp

View Public Whiteboard

Half Kneeling Arnold Press (5×5 Building Weight)

These Are Single Arm With A DB
Superset W/ 20 Russian Twist

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Burpees

10 Ring Rows

15 Hollow Body Rocks

30 Single Unders

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