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

HUMP DAY

Announcements

Limited Class Schedule Thursday (3/22), at CrossFit Spanish Fort. 8:15am, 11:30am, Open Gym, 3:30pm Classes Canceled. 5am 6am 4:30pm 5:30pm 6:30pm only!

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Power Snatch (12min EMOM: 5×3,4×2,3×1)

Min 1-5: 3 Touch n Go Reps

Min 6-9: 2 Touch n Go Reps

Min 10-12: 1 Heavy Rep

*Building Weight Throught

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Wall Balls 20/14

10 Toes To Bar

10 Alt DB Snatch 50/35

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text