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

HAPPY MONDAY

September 30, 2018

CrossFit Spanish Fort – CrossFit

Intensity is CrossFit’s “special sauce,” it’s what makes our program successful. Too little and you stall results . Too much and you can be in a world of hurt. Isn’t that what makes CrossFit, CrossFit? If you are willing to push yourself physically and mentally day in and day out, you’ll find there’s no limit to your fitness level and the results will continue to roll.

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Clean + Squat Complex (12min EMOM: 6 Sets Same Weight (1 Every 2 Minutes))

1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
SCALE: Knee Raises>TTB, Kippin Pull-Ups>MU

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