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

HAPPY MONDAY

December 04, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

18/15 Calorie Row

15 KB Swings 53/35

12 KB Front Rack Lunges

9 Toes to Bar

Metcon (No Measure)

“Cals + Core Buyout”

5 Sets

10/7 Cal Sprint On Bike

10 Weighted Knee Raises

10 Hollow Rocks
This Is Optional Buyout For Anyone Wanting To Burn Off A Few Extras Calories

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