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

HUMP DAY

November 06, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

10min EMOM (Max Reps)

Min1: Strict Pull-Ups

Min2: Sit-Ups/GHD’s

*Record Pull-Up Reps

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m Row

20 Toes To Bar

*Every 50m Equals 1 Rep

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