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

Happy Monday

October 30, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

2 Rounds

400m Row

30 Box Jumps (24/20)

30 Wall Balls (20/14)

**Then**

2 Rounds

400m Row

30 Kettlebell Swings (53/35)

30 Pull-Ups

**22 Min Cap**
Add 1 sec to your time for every rep not completed. Scale as needed

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