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

HUMP DAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

Sumo Deadlift (5×3 Building Weight)

Metcon (Time)

15 Deadlift

30 Wall-Ball

12 Deadlift

24 Wall-Ball

9 Deadlift

18 Wall-Ball

6 Deadlift

12 Wall-Ball

3 Deadlift

6 Wall-Ball

RX: 155/105

RX+: 225/155

*10min Cap*

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