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

HAPPY FRIDAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

RX

4 Rounds

200m Run

5 Kipping Pull-Ups

10 Power Cleans 115/75

*Rest 3 Minutes*

4 Rounds

200m Run

5 Chest2Bar Pull-Ups

10 Power Snatches 95/65

RX+

4 Rounds

200m Run

5 Chest2Bar Pull-Ups

10 Power Cleans 135/95

*Rest 3 Minutes*

4 Rounds

200m Run

5 Muscle-Ups (Ring or Bar)

10 Power Snatches 115/75
RECORD OVERALL TIME INCLUDING REST

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text