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

HUMP DAY

CrossFit Spanish Fort – CrossFit

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CHOOSE YOUR PATH

Strength or Conditioning… Take Your Pick According To Your Goals

Power Snatch Combo (7min EMOM Same Weight)

Power Snatch + Hang Power Snatch

Metcon (No Measure)

Run Or Bike Intervals

8 Rounds

200m Sprint Or 1 Min Max Cals On Bike

*30sec Rest After Each One

Class WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

20 Alt DB Snatches

20 Sit-Ups/GHD’s

40 Double Unders/ 80 Singles

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