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

Hump Day

November 15, 2017

CrossFit Spanish Fort – CrossFit

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

600m Run Buy-In

12 Hang P. Cleans 115/75

12 Burpees Over Bar

Rest 5min

5min AMRAP

400m Run Buy-In

9 Hang P. Cleans 135/85

9 Burpees Over Bar

Rest 5min

5min AMRAP

200m Run Buy-In

6 Hang P. Cleans 155/95

6 Burpees Over Bar
Runs need to be pushed at a faster pace to allow more work on the AMRAP. If running is a weak point scale back distance.

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