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

HAPPY MONDAY

CrossFit Spanish Fort – CrossFit

“Ask Yourself If What You Are Doing Today Is Getting You Closer To Where You Want To Be Tomorrow.” #noexcuses #monday #BECONSISTENT

2 Hang Cleans + 1 Jerk (5min EMOM: 1 Set @70-75%)

These are full cleans.. aka “squat cleans”

Metcon (Time)

RX: 21 Hang Squat Clean Thrusters 95/65

15 Chest2Bar Pull-Ups

9 Hang Squat Clean Thrusters 95/65

RX+: 15 Hang Squat Clean Thrusters 135/85

12 Ring Muscle-ups

9 Hang Squat Clean Thrusters

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