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

HUMP DAY

Announcements

*LIMITED CLASS SCHEDULE THIS WEEK*
•Mon-Thurs: 5am, 6am, 8:15am, 4:30pm, 5:30pm, 6:30pm ONLY
•Good Friday: 5am, 6am, 8:15am ONLY
•Saturday: 9am
•Easter Sunday: Closed

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

4min AMRAP

21 Overhead Squats RX: 75/55 RX+: 95/65

21 Lateral Burpees Over Bar

Max Calorie Row

Rest 3:00

4min AMRAP

18 Overhead Squats RX: 95/65 RX+: 115/80

18 Lateral Burpees Over Bar

Max Calorie Row

Rest 3:00

4min AMRAP

15 Overhead Squats RX: 115/80 RX+: 135/95

15 Lateral Burpees Over Bar

Max Calorie Row

Rest 3:00

4min AMRAP

12 Overhead Squats RX: 135/95 RX+: 155/105

12 Lateral Burpees Over Bar

Max Calorie Row

*Record Total Cals Rowed For Reps

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