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

Hey Fridays here!!

August 15, 2014

Main – CrossFit

“It’s not the load that breaks you down, it’s the way you carry it.”

CF Spanish Fort Warm Up (No Measure)

Row 500m

3 rounds of:
10 jumping jacks
10 air squats
10 pullups
10 pushups
10 sit ups
5 burpees

Bench Press (8+8+5+5+3)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP
30 Cal Row
50 Wall Balls
100 DU

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text