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


CrossFit Spanish Fort – CrossFit

Front Squat (3X10 Tempo Squats (Building Each Set))

Working on tempo & control.. 3 seconds going down, fast on the way up. Pick a weight each set you can maintain stability & build up that midline

Metcon (Time)

400m run

15 power cleans 135/95

400m run

15 jerks

400m run

15 front squats

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