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


January 14, 2018

CrossFit Spanish Fort – CrossFit

Success takes time. There are no magic pills. Very few plug-n-play, easy button answers exist. Success comes from doing the hard work, every day. Doing the little things and creating habits that are often seemingly insignificant, but when added up over time equal your envisioned success.

Metcon (Time)

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/21 Calorie Row

*30min Time Cap*

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