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

HUMP DAY

November 13, 2018

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

10min EMOM

Min1: Deficit Strict HSPU/ Strict HSPU/ Wall Walks

Min2: Weighted Strict Pull-Ups/ Strict Pull-Ups/ Banded Pull-Ups
Aim For 5-10 Reps Per Movement. Use That As Goal Reps To Decide Which Difficulty to Choose

Metcon (Time)

21-18-15-12-9-6-3

DB Push Press

Toes To Bar

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text