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


November 27, 2018

CrossFit Spanish Fort – CrossFit

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Front Squat (1.5 Squats (5×2 Building Weight))

A 1.5 Squat you’ll freeze for a full second at the halfway point on your way up, then descend once more into full depth before coming to the top of your front squat.

Metcon (AMRAP – Reps)

Tabata Time

8 Rounds Each

:20sec On :10sec Off

•Calorie Bike

•Mountain Climbers

•Jumping Lunges

*Score Total Reps

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