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

HUMP DAY

CrossFit Spanish Fort – CrossFit

View Public Whiteboard

CHOOSE YOUR PATH

To Kickoff Today’s Class Pick Between A Snatch Complex For Strength Or Rowing Intervals For Cardio

Snatch Complex (5-6 Sets Building: 2 Reps At Each Weight)

1 Snatch Grip Deadlift

1 Snatch Grip High Pull

1 Snatch

10x250m Row Intervals (Time)

10 x 250m Row Sprints.

*:30sec Rest Between.

Class WOD

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text