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

HUMP DAY

October 09, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (Time)

30-20-10

Calorie Row

Sit-Ups/ GHD

Ring Dips

*Rest 3 Minutes*

10-20-30

Calorie Bike

Toes To Bar

Ring Dips

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