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

Half Way Through

August 13, 2014

Main – CrossFit

CFSF Warm up (No Measure)

200m row
2 rounds:
10 air squats
10 pushups
10 situps
5 burpees

Stretch your knees, hamstrings, hips for a few min.

Push Jerk (5+5+3+3+3+3)

Strict Press 3+3 Push Press 3+3. Push Jerk 3+3

Metcon (Time)

21-15-9
KB Swings
Burpee Box Jumps

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