February 07, 2019
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CrossFit Spanish Fort – Boot Camp
Warm-up (No Measure)
3 Sets
1 Minute Bike Or Row
10 Hollow Rocks
10 Alt Lunges
10 KB Stiff Leg DL’s
Metcon (AMRAP – Reps)
5 Rounds
Min1: Assault Bike
Min2: Russian KB Swings
Min3: Jump Rope
Min4: Push-Ups Off Slam Ball (:30sec Each Side)
Min5: Rest