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

HUMP DAY

November 22, 2017

Announcements

**THANKSGIVING SCHEDULE**
Mon (11/20)- Wed (11/22): Normal Schedule
Thurs (11/24): Closed Thanksgiving Day
Fri (11/25): 6AM, 8:15AM Classes ONLY
Sat (11/26): 9am Partner WOD

CrossFit Spanish Fort – CrossFit

Metcon (Time)

21-18-15-12-9

Toes To Bar

Box Jump Over

*200m Run After Each Round
Scale TTB To Knee Raises

Metcon (No Measure)

Core Buy-Out

5 Sets

5s Hollow Body Hold

5 Hollow Rocks

5 Tuck Crunches

5 V-Ups

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