HAPPY MONDAY

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