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

HAPPY MONDAY

December 16, 2018

Announcements

**CHRISTMAS SCHEDULE**

•Fri. 12/21: 5am-11:30am Classes Only
•Sat. 12/22: 9am Class (12 Lifts of Christmas WOD)
•Mon. 12/24: 8:15am Class Only
•Tues. 11/25(Christmas): Closed
•Wed. 12/26 4:30pm 5:30pm 6:30pm Classes Only

CrossFit Spanish Fort – CrossFit

“No matter how many mistakes you make or how slow your progress, you are still way ahead of everyone who isn’t trying.”

View Public Whiteboard

Warm-up (No Measure)

5 Minutes Stretching

Then,

7min AMRAP

5 Inch Warms W/ Push-Up

10 Ball Slams

10 High Hang Cleans

10 Front Squats

Metcon (AMRAP – Reps)

6 Rounds:

(In a 3:00 Window)

200 Meter Run

1 Round of “Cindy”

Max Squat Cleans

RX:95/65 RX+:135/85

*2:00 rest between rounds.

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Score Is Total Squat Cleans

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