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

Hump Day

February 27, 2018


*This Friday & The Next 3 Friday’s 3:30pm Will Be The ONLY Fri. Afternoon Class. We Will Kickoff The Open At 5pm & Start Heats At 5:30pm.
*This Saturday @9AM We Will Do A Memorial WOD Honoring Fallen Officer Justin Billa. Free Class. Invite Friends/ Family To Join. Donations Welcome & Will Go Straight To The Billa Family.

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (No Measure)

10min EMOM

Min1: 5-10 Strict HSPU (Scale To HSPU or DB Strict Press)

Min2: 1-3 Strict MU (Scale To Box Assisted MU or 3 Step MU progression: False Grip Ring Row to Dip to Press Out off ground)

Metcon (Time)

9 ring muscle-ups (RX+)

21 push jerks 115/75

7 ring muscle-ups

15 push jerks 115/75

5 ring muscle-ups

9 push jerks 115/75

(RX) Row+Dip+Press Out

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