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

HUMP DAY

December 06, 2017

CrossFit Spanish Fort – CrossFit

Metcon (Time)

5 Rounds

400m Row

30 Double Unders

15 Chest To Bar Pull-Ups

Metcon (No Measure)

Optional Buy-Out Burner

4 Rounds

20 Mountain Climbers

20 Flutter Kicks (Each leg)

20 Ball Slams

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